Demo & instructions
Dumbbell Glute Bridge
Also known as: Weighted Glute Bridge, Loaded Floor Bridge
Instructions
The floor glute bridge with a dumbbell resting on your hips. Adds steady resistance to a simple movement, with no bench required.
- Movement
- Hip extension
- Type
- Isolation
- Level
- Beginner
- Typical range
- 8–25 reps
Setup
- 1Lie on your back with knees bent and feet flat, about hip-width apart.
- 2Rest a dumbbell across the crease of your hips and hold it in place with both hands.
- 3Bring your heels close enough that your fingertips could almost reach them.
Execution
- 1Press through your heels and lift your hips toward the ceiling.
- 2Stop when your body forms a straight line from shoulders to knees.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
