Male

Dumbbell Glute Bridge

Muscles involved

Getting the most out of the Dumbbell Glute Bridge requires a smart progression strategy so you never sacrifice your technique for weight. Start by placing a manageable dumbbell across your hips to make sure your glutes are doing the actual lifting rather than your lower back. Focus on pressing through your feet and achieving a hard squeeze at the top of the range. Once you feel completely stable and in control of the movement, you can progressively add heavier dumbbells over time. Steadily increasing the load while keeping your core tight allows you to build stronger, more powerful glutes safely, ensuring consistent long-term gains without putting undue stress on your spine.

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.