Male

Dumbbell Glute Bridge

Muscles involved

How to do it

1. Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell across your hips with both hands. 2. Press through your heels to lift your hips off the floor, squeezing your glutes until your body forms a straight line from shoulders to knees. 3. Pause at the top of the bridge, holding the glute contraction. 4. Slowly lower your hips back to the floor.

Equipment required

Mancuernas

Muscles worked

Tips

- Drive your heels into the floor to maximize glute activation. - Squeeze your glutes hard at the top of the movement and hold the contraction for a second. - Keep your chin tucked and core tight to protect your lower back. - Do not hyperextend your lower back at the top; the bridge should be a straight line.