Dumbbell Glute Bridge
Expert Advice
Drive through your heels and squeeze your glutes at the top of the movement for maximum glute activation.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor, holding a dumbbell across your hips.
- Press through your heels to lift your hips off the ground, forming a straight line from knees to shoulders.
- Hold the top position for a moment, squeezing your glutes.
- Lower your hips back down to the starting position with control.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Glute Bridge primarily targets the Glutes, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes60%
Secondary
Hamstrings20%
Quads20%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Dumbbell Glute Bridge work?
Dumbbell Glute Bridge primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Glute Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Dumbbell Glute Bridge suitable for beginners?
Yes, Dumbbell Glute Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
