# Dumbbell Glute Bridge

A floor glute bridge with one dumbbell held across your hips. Trains the glutes and hamstrings through hip extension, with your shoulders and head staying on the floor.

- Beginner · Compound
- Equipment: Dumbbells
- HD video: https://media.seto.fit/exercises/kettlebell-hip-thrusts/video/male.mp4
- HTML: https://seto.fit/exercises/dumbbell-glute-bridge/

## Muscles worked

- Glutes: 10/10
- Hamstrings: 6/10
- Quads: 3/10
- Hip adductors: 3/10

## How to do the Dumbbell Glute Bridge

1. Lie on your back, dumbbell across your hips, feet flat on the floor.
2. Push through your heels and lift your hips to full extension.
3. Lower your hips under control back toward the floor.

### Full technique — 6 steps

1. Lie on your back on the floor with one dumbbell resting across your hips.
2. Bend your knees, plant your feet flat about hip width apart, and hold the dumbbell in place with both hands.
3. Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
4. Drive through your heels and extend your hips until your torso and thighs form a straight line.
5. At the top, squeeze your glutes hard without arching your lower back or flaring your ribs.
6. Lower your hips under control until your glutes return close to the floor, then begin the next rep.

## Common mistakes

- Overarching the lower back at top
- Feet placed too far forward
- Pushing through the toes
- Letting knees collapse inward
- Stopping short of full hip extension

## Form cues

- Push through heels
- Keep shins nearly vertical
- Chin slightly toward chest
- Finish with glutes

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth**: 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Endurance**: 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Kettlebell**: [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/), [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/)
- **Barbell**: [Feet Elevated Staggered Stance Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-barbell-glute-bridge/), [Barbell Kneeling Squat](https://seto.fit/exercises/barbell-kneeling-squat/)
- **No equipment**: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/), [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/)
- **Weight plates**: [Plate Good Morning](https://seto.fit/exercises/plate-good-morning/), [Plate Romanian Deadlift](https://seto.fit/exercises/plate-romanian-deadlift/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/feet-elevated-dumbbell-glute-bridge/) — Beginner
- Easier: [Dumbbell Hip Thrust](https://seto.fit/exercises/dumbbell-hip-thrust/) — Beginner
- **This exercise: Dumbbell Glute Bridge — Beginner**
- Harder: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/) — Intermediate
- Harder: [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/) — Intermediate

## Quick answers

### What muscles does the Dumbbell Glute Bridge work?

Primary: Glutes 10/10. Also works: Hamstrings 6/10, Quads 3/10, Hip adductors 3/10.

### How many sets and reps of the Dumbbell Glute Bridge?

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Dumbbell Glute Bridge?

Kettlebell: Kettlebell Glute Bridge, Kettlebell Hip Thrust. Barbell: Feet Elevated Staggered Stance Barbell Glute Bridge, Barbell Kneeling Squat. No equipment: Feet Elevated Glute Bridge, Bodyweight Hip Thrust. Weight plates: Plate Good Morning, Plate Romanian Deadlift.

### What is an easier version of the Dumbbell Glute Bridge?

Dumbbell Hip Thrust (Beginner), Feet Elevated Dumbbell Glute Bridge (Beginner).

### What is a harder version of the Dumbbell Glute Bridge?

Dumbbell Figure Four Glute Bridge (Intermediate), Dumbbell Swing (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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