Loading home
Male
Dumbbell Glute Bridge
Muscles involved
The dumbbell glute bridge loads the bridge with a weight. It builds the glutes without a barbell.
How to do it
- Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell across your hips with both hands.
- 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.
- Pause at the top of the bridge, holding the glute contraction.
- Slowly lower your hips back to the floor.
Equipment required
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.
Difficulty
PrincipianteFrequently asked questions
Dumbbell Glute Bridge: which muscles does it work?
Dumbbell Glute Bridge mainly works: Glutes. It also involves: Gluteus maximus.
What is Dumbbell Glute Bridge good for?
The dumbbell glute bridge loads the bridge with a weight. It builds the glutes without a barbell.
How do you do Dumbbell Glute Bridge with proper form?
- 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.
