Dumbbell Glute Bridge

How to perform the Dumbbell Glute Bridge

1. Lie on your back with knees bent, feet flat, and a dumbbell held across the hips.
2. Brace the core and set the heels close enough that the shins are near vertical at the top.
3. Drive through the heels to lift the hips until the thighs and torso align.
4. Squeeze the glutes at the top since the peak contraction is at full hip extension.
5. Keep the ribs down and pelvis tucked to avoid arching the lower back.
6. 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 one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell