compound · Hinge
Dumbbell Glute Bridge
Dumbbell Glute Bridge is a compound hinge movement for glutes, using Dumbbells. It also works hamstrings. 3 sets of 12-20, 1 min rest.
- Primary muscle
- Glutes
- Equipment
- Dumbbells
- Difficulty
- Beginner
- Sets and reps
- 3 × 12-20
- Rest
- 60s
- Force
- push
How to do it
- 1Set up
Flat on your back, one bell held across the hips, feet flat.
- 2The cue that matters
Posterior tilt first, then bridge - never arch the low back to get higher.
- 3Work it
3 sets of 12-20, resting about 1 minute between them.
Muscles worked
Glutes does most of the work. Hamstrings take the rest.
Glutes exerciseshamstrings