Dumbbell exercise

Dumbbell Glute Bridge form, muscles worked, and workout tracking

The dumbbell glute bridge is a floor-based hip extension with a dumbbell resting across the hip crease, targeting the gluteus maximus and hamstrings through a short, spine-friendly range of motion. It is a practical progression from the bodyweight bridge for home and gym trainees alike, adding load to build glute strength and size without a barbell, bench, or any stress on the lower back.

Dumbbell Glute Bridge illustration

How to do Dumbbell Glute Bridge

  1. 1Lie on your back with knees bent and feet flat hip-width apart, and place a dumbbell horizontally across the crease of your hips, steadying it with both hands.
  2. 2Tuck your chin, brace your core, and press your lower back gently toward the floor.
  3. 3Exhale and drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
  4. 4Squeeze your glutes at the top; do not arch your lower back to push the dumbbell higher.
  5. 5Inhale as you lower your hips under control until they hover just above the floor, then repeat without bouncing.

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Track Dumbbell Glute Bridge in Plates

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