Dumbbell Glute Bridge

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbells

Primary muscles

Gluteus Maximus, Gluteus Mideus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Erector Spinae, Rectus Abdominis, Obliques

How to do it

1. Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a dumbbell horizontally across your hips, holding it securely with both hands.
2. Engage your core and glutes, and press through your heels to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees.
3. Squeeze your glutes at the top of the movement, holding for a brief moment while keeping the dumbbell stable on your hips.
4. Lower your hips back to the starting position in a controlled manner without letting your glutes touch the floor. Repeat for the desired number of repetitions.

Form tips

• Ensure your knees stay aligned with your toes and do not splay outwards.
• Focus on squeezing your glutes at the top to maximize muscle activation.
• Avoid arching your lower back; maintain a neutral spine.