Dumbbell Banded Glute Bridge

  • Glute Strength

    Posterior Chain

    Hip Extension

    Isometric Hold

  • Glute Loop

    Dumbbell

  • 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

  1. Lie on your back with knees bent and feet flat, hip-width apart.

  2. Place a mini resistance band just above your knees.

  3. Rest a dumbbell across your hips, holding it in place with your hands.

  4. Engage your core, then press through both heels to drive your hips upward into a bridge.

  5. At the top, fully extend your hips so your body forms a straight line from shoulders to knees.

  6. Push the knees outward against the band to activate the lateral glutes.

  7. Hold the bridge position for 2–3 seconds with hips fully glutes‑tight.

  8. Lower your hips slowly back to the floor while maintaining band tension.

  9. 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.

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Plank Position Leg Lift

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Contralateral Dumbbell Posterior Lunge