Strength Training
Dumbbell Glute Bridge
The dumbbell glute bridge is a weighted hip lift performed with your back on the floor. It trains your glutes, with help from your hamstrings and core.
- Beginner
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Lie on your back on a mat with your knees bent and feet flat, hip-width apart.
- Hold a dumbbell horizontally across your hip creases with both hands.
- Lift your hips until your shoulders, hips, and knees form a straight line.
- Pause briefly at the top.
- Lower your hips to the mat with control.
Form cues
- Keep your ribs down.
- Press through your whole foot.
- Keep your neck relaxed.
- Exhale as you lift.
Common mistakes
- Feet too far awayMove your feet closer so your shins are roughly vertical at the top.
- Knees collapsing inwardKeep your knees tracking in the same direction as your toes.
- Bouncing off the floorLet your hips settle briefly between repetitions rather than using momentum.
Safety
A shifting dumbbell can pinch or bruise your hips. Excessive weight or lifting beyond hip extension can strain your lower back.
- Start with a light dumbbell you can comfortably position and remove.
- Place a folded towel beneath the dumbbell if its pressure is uncomfortable.
- End the set when you can no longer control your pelvic position.
If the movement causes hip or lower-back pain, try an unweighted bridge and seek advice from a physiotherapist if pain persists.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dumbbell
- Yoga Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves you able to perform about two more controlled repetitions.