Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
BEGINNER
Dumbbell Glute Bridges
A posterior-chain exercise using a dumbbell for added resistance as you lift the hips, targeting the glutes and hamstrings while improving hip strength, stability, and glute activation.
Demonstration Video
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Target Muscles
Instructions
- Sit up straight with your legs straight and roll the dumbbell up to the crease of your hips.
- Lie on your back on the floor with a barbell in your hands. Connect your hips, tense your buttocks, and place your heels on the floor.
- Lower your hips to the starting position and repeat as many times as you like.
Tips
- Make sure your lower back doesn't arch as you extend your hip; you should focus on squeezing your glutes and tilting your pelvis back a little.
- Focus on exhaling as you lift your hips up. You should not feel any movement in your lower back at all.
Alternative Exercises
Banded Glute Bridges
A lower-body activation exercise using a resistance band to increase tension on the glutes and hips during a lifted bridge position, improving glute strength, hip stability, and posterior-chain engagement.
Dumbbell Single Leg Glute Bridge
A unilateral glute exercise using a dumbbell for added resistance as one leg drives the hips upward, increasing glute activation, hip stability, and single-side posterior-chain strength.
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