How to do the Dumbbell Glute Bridge
- Lie on your back, dumbbell across your hips, feet flat on the floor.
- Push through your heels and lift your hips to full extension.
- Lower your hips under control back toward the floor.
Full technique — 6 steps
- Lie on your back on the floor with one dumbbell resting across your hips.
- Bend your knees, plant your feet flat about hip width apart, and hold the dumbbell in place with both hands.
- Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
- Drive through your heels and extend your hips until your torso and thighs form a straight line.
- At the top, squeeze your glutes hard without arching your lower back or flaring your ribs.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Kettlebell
- Kettlebell Glute Bridge Same level
- Kettlebell Hip Thrust Easier
Barbell
No equipment
- Feet Elevated Glute Bridge Easier
- Bodyweight Hip Thrust Easier
Weight plates
- Plate Good Morning Easier
- Plate Romanian Deadlift Easier
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
- Easier Dumbbell Hip Thrust
- This exercise Dumbbell Glute Bridge
- Harder Dumbbell Figure Four Glute Bridge
- Harder Dumbbell Swing
Too hard for now? Start with the Dumbbell Hip Thrust.
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).
