glutesdumbbell
dumbbell glute bridge
dumbbell glute bridge is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Lie flat on your back on the ground with your knees bent and feet flat on the floor, shoulder-width apart.
Step 2. Hold the dumbbell securely in place on your hips with your hands.
Step 3. Push through your heels to lift your hips off the ground while squeezing your glutes, keeping your back straight and ensuring the dumbbell remains securely on your hips.
Step 4. Hold this position at the top for a few seconds, ensuring your body forms a straight line from your shoulders to your knees.
Step 5. Slowly lower your hips back to the starting position, repeat the process for your desired number of repetitions.
Muscles & body parts
Primary muscles
glutes
Secondary muscles
hamstringslower back
Primary body parts
glutes
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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