Lie on your back and drive your hips upward while holding a dumbbell on your pelvis, performing hip extension to work the glutes and hamstrings.
How to do the Glute Bridge (Dumbbell)#
- Lie flat with knees bent and feet flat about hip-width apart; cradle a dumbbell on your hips and hold it steady.
- Brace your core and press your heels into the floor.
- Squeeze your glutes and lift your hips until your body forms a straight line from shoulders to knees.
- Hold the top position briefly while keeping tension in the glutes.
- Lower your hips under control back to the starting position without letting your low back collapse.
Muscles worked#
- Primary: Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)
Common mistakes#
- Overarching the lower back at the top of the lift.
- Pushing through the toes instead of driving through the heels.
- Letting the knees collapse inward.
- Allowing the dumbbell to shift or rest too high on the abdomen.
