Dumbbell Glute Bridge

Dumbbell Glute Bridge is a beginner isolation push using dumbbell. It loads Glutes.

Why this lift

The Dumbbell Glute Bridge is a beginner isolation push lift. It primarily loads Glutes. Hamstrings, Abs help. You need dumbbell. Most programs place it after your main compounds, as accessory work. You may also hear it called Dumbbell Glute Bridges.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Abs

Setup

• Set up for the Dumbbell Glute Bridge with dumbbell. Upper back on a bench, load over the hips.
• Feet planted so the shins are vertical at the top. Ribs down, chin tucked.

How to do it

1. Drive through the heels and extend the hips until Glutes are locked.
2. Pause with a glute squeeze, then lower under control.

Coaching cues

• Heels, not toes. Ribs down at the top.
• Squeeze the glutes; do not arch the low back.

Common mistakes

• Overarching the lumbar spine. Tuck the tailbone and keep the ribs down.
• Cutting the lockout short. Reach a full hip extension every rep.

How to program it

Treat the Dumbbell Glute Bridge as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Dumbbell Glute Bridge does not agree with you, Barbell Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell Glute Bridge Glutes
• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes

FAQ

What muscles does the Dumbbell Glute Bridge work?

The Dumbbell Glute Bridge works Glutes (primary), Hamstrings, Abs (secondary).

What equipment do I need for the Dumbbell Glute Bridge?

You need dumbbell.

Is the Dumbbell Glute Bridge suitable for beginners?

Yes. The Dumbbell Glute Bridge is marked beginner in this catalog. Start lighter than you think and film one set from the side.