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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Secondary muscles
- Lower back Abs Obliques
- Equipment
- Dumbbells
Dumbbell Glute Bridge
4 steps Updated 29/08/2026
Dumbbell Glute Bridge is a free weights exercise targeting Glutes (gluteus maximus, gluteus mideus), Hamstrings (Biceps Femoris using Dumbbells.
Step by step
How to perform it
- Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a dumbbell horizontally across your hips, holding it securely with both hands.
- Engage your core and glutes, and press through your heels to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement, holding for a brief moment while keeping the dumbbell stable on your hips.
- Lower your hips back to the starting position in a controlled manner without letting your glutes touch the floor. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Side Step
Alternate Sprinter Lunge
Alternating Hamstring Curl With Punch
Last updated: 29/08/2026
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Dumbbell Glute Bridge
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