Glutes
Dumbbell Glute Bridge
The Dumbbell Glute Bridge is a strength exercise with dumbbells for your glutes. Share of the load in the Zulta muscle model: gluteus maximus 49%, hamstrings (biceps femoris) 11% and gluteus medius 10%.
How to do it
- Lie on your back on a mat with your knees bent and feet flat, hip-width apart.
- Place one dumbbell across your hip crease and hold each end with your hands.
- Brace your core and press your lower back gently toward the mat.
- Drive through your heels and lift your hips until your shoulders, hips and knees form a straight line.
- Squeeze the glutes at the top, then lower your hips back to the mat under control.
Tips
- Keep the dumbbell steady on the hip crease so it does not roll toward your stomach.
- Pause for one second at the top of every rep.
Common mistakes
- Pushing through the toes instead of the heels.
- Arching the lower back at the top.
- Letting the knees drift apart or cave in.
Muscles worked by the Dumbbell Glute Bridge
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
From the floor the range is shorter; same muscles. Hip extension against a load on the hips with the knees bent: glute max peaks at lockout, the bent knee keeps the hamstrings short so they only assist.
Dumbbell Glute Bridge alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Dumbbell Glute Bridge work?
Mainly the gluteus maximus. The hamstrings (biceps femoris) and gluteus medius assist.
Is the Dumbbell Glute Bridge good for beginners?
Yes. The Dumbbell Glute Bridge is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Dumbbell Glute Bridge?
For example the Cable Hip Thrust, Glute Bridge and Hip Thrust. They train mostly the same muscles, some with different equipment.
How do you make the Dumbbell Glute Bridge harder?
Add weight or reps, or move on to the Cable Hip Thrust and Dumbbell Hip Thrust.
Sources
- Contreras et al. 2015, J Appl Biomech 31(6):452-458 (hip thrust vs back squat)
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