Dumbbell Banded Glute Bridge
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Glute Strength
Posterior Chain
Hip Extension
Isometric Hold
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Glute Loop
Dumbbell
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Intermediate
Overview
The Banded Glute Bridge with Dumbbell is an enhanced version of the classic bridge exercise. Adding a dumbbell across the hips increases low-back protective load, while the glute loop ensures sustained lateral glute activation. This movement targets hip extension strength, glute engagement, and core stability, making it ideal for both strength development and movement preparation.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Gluteus medius
Erector spinae
Core stabilizers
STEP-BY-STEP INSTRUCTIONS
Lie on your back with knees bent and feet flat, hip-width apart.
Place a mini resistance band just above your knees.
Rest a dumbbell across your hips, holding it in place with your hands.
Engage your core, then press through both heels to drive your hips upward into a bridge.
At the top, fully extend your hips so your body forms a straight line from shoulders to knees.
Push the knees outward against the band to activate the lateral glutes.
Hold the bridge position for 2–3 seconds with hips fully glutes‑tight.
Lower your hips slowly back to the floor while maintaining band tension.
Repeat for prescribed reps.
Variations
Perform isometric holds at the top for extended time under tension
Pulse at the top by lifting and lowering the hips 2–3 inches
Replace dumbbell with barbell or sandbag
Elevate feet on a bench for greater range of motion
Benefits
Strengthens glutes, hamstrings, and posterior chain
Enhances core and hip stability with lateral resistance
Supports greater hip extension power with added loading
Helps prevent lower back overcompensation
COACHING CUES
Squeeze your glutes at the top and try to make your torso into a straight line
Drive the knees out to keep tension on the band
Press through heels, not toes
Lower down slowly and controlled
Notes
The Banded Glute Bridge with Dumbbell is a powerful accessory movement for building hip extension strength and glute activation. It improves posterior chain function, trunk stability, and movement quality - valuable for athletes, general fitness, and rehab protocols.