Dumbbell Glute Bridge: How-to, Tips & More
The Dumbbell Glute Bridge is a beginner compound exercise for your glutes. You do it with dumbbells. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings and core, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
Core
Secondary
How to do the Dumbbell Glute Bridge
- Lie on your back with your knees bent and a dumbbell on your hips.
- Drive through your heels to lift your hips.
- Squeeze your glutes at the top.
- Lower slowly.
Dumbbell Glute Bridge tips
- Keep your ribs down so your lower back does not arch.
Sets and reps
Most lifters do well with 10 to 20 reps per set, and 10 to 20 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Dumbbells
Type
Compound
Dumbbell Glute Bridge alternatives
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Glute Bridge
Barbell
Barbell Reverse Lunge
Barbell
Bodyweight Hip Thrust
Bench
Frequently asked questions
What muscles does the Dumbbell Glute Bridge work?
The Dumbbell Glute Bridge mainly works your glutes, with help from your hamstrings and core.
How many sets and reps should I do?
A good starting point is 10 to 20 reps per set, and many lifters get the best results between 10 to 20 reps. Use a weight that leaves one or two reps in reserve.
Is the Dumbbell Glute Bridge good for beginners?
Yes. The Dumbbell Glute Bridge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Dumbbell Glute Bridge?
You need dumbbells.
Add Dumbbell Glute Bridge to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon