Dumbbell Glute Bridge
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Glute Strength
Core Stability
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Dumbbell
Mat (optional)
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All Levels
Overview
The Dumbbell Glute Bridge is a foundational posterior chain exercise that strengthens the glutes and hamstrings while improving hip extension and pelvic stability. Adding a dumbbell increases resistance, making it ideal for progression beyond bodyweight versions.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Core
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Place a dumbbell horizontally across your hips and hold it securely with both hands.
Brace your core, then press through your heels to lift your hips toward the ceiling.
At the top, your body should form a straight line from shoulders to knees. Squeeze your glutes hard.
Pause at the top for 1–2 seconds.
Slowly lower your hips back to the ground with control.
Repeat for the prescribed number of reps.
Variations
Banded Dumbbell Glute Bridge (add a glute loop above knees)
Single-Leg Dumbbell Glute Bridge
Dumbbell Glute Bridge March
Benefits
Builds foundational glute strength
Improves hip drive and extension
Reinforces proper glute activation
Supports posture and reduces low back strain
COACHING CUES
Drive through your heels
Tuck your tailbone under at the top
Don’t hyperextend your low back-keep ribs down
Squeeze your glutes, not your lower back
Notes
This dumbbell-loaded bridge strengthens your posterior chain and teaches proper glute activation. It’s an essential glute-builder that translates well to more advanced hip-dominant movements like RDLs and deadlifts.