Glutes · Compound movement
Dumbbell Glute Bridge
A compound exercise that targets the glutes with secondary work in hamstrings. Performed with dumbbells.
Primary muscle
Glutes
Secondary muscles
Hamstrings
Equipment
Dumbbell
Difficulty
Intermediate
How to perform the Dumbbell Glute Bridge
- Lie on your back with knees bent, feet flat, and a dumbbell held across the hips.
- Brace the core and set the heels close enough that the shins are near vertical at the top.
- Drive through the heels to lift the hips until the thighs and torso align.
- Squeeze the glutes at the top since the peak contraction is at full hip extension.
- Keep the ribs down and pelvis tucked to avoid arching the lower back.
- Lower the dumbbell under control to just above the floor, then drive up again.
Suggested working range: 10–15 reps. Default progression: double progression.
Common mistakes
- •Arching the lower back at the top instead of finishing with a glute squeeze.
- •Letting the dumbbell roll off the hip crease because it is not held steady.
- •Pushing through the toes rather than the heels, reducing glute drive.
- •Resting the hips on the floor between reps and losing tension.
Variations & alternatives
Swap in a related movement if equipment, recovery, or progression demands it.
Use this exercise in a program
The Dumbbell Glute Bridge fits naturally into hypertrophy and strength splits that prioritize glutes volume.
Browse training programs →Track your sets and reps automatically with MuscleBuddy
Free workout logging, auto-progression, and a coaching layer that adapts to your real data.
Create your free account