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Exercises / Compound Beginner

Exercise demo

Dumbbell glute bridge

The dumbbell glute bridge loads the hip extension pattern with the spine flat on the floor. For lifters whose lower back is fragile or whose hip hinge is unreliable, it is the cleanest way to train the glutes.

Primary muscle

Glutes

Equipment

Dumbbell

Force

Hinge

Mechanics

Compound

Setup

Lie on your back, knees bent, feet flat on the floor about hip-width apart. Heels under the knees or slightly closer to the bum. Place a dumbbell across the front of the hips, holding it in place with your hands.

How to do it

  1. 1

    Set the position

    Tuck the pelvis under so the lower back lightly presses into the floor. Brace the trunk before the first rep.

  2. 2

    Drive the hips up

    Push through the heels and lift the hips toward the ceiling. The body forms a straight line from knees to shoulders at the top.

  3. 3

    Squeeze at the top

    Hold the bridge for a one-count. Squeeze the glutes hard. If you cannot feel them firing, the position is wrong.

  4. 4

    Lower under control

    Take two to three seconds to bring the hips back to the floor. Tap the floor briefly, then lift again.

Common mistakes

  • • Lifting the hips too high and hyperextending the lower back.
  • • Driving through the toes rather than the heels, which removes the glutes from the lift.
  • • Letting the knees cave inward at the top.
  • • Rushing the reps and bouncing off the floor.
  • • Skipping the top squeeze, which is the rep.

Variations

Hip thrust

Upper back on a bench, feet on the floor. Greater range of motion, much heavier loading potential. Progress to this once bridges feel easy.

Single-leg glute bridge

One foot lifted off the floor. Forces each glute to do its own work. Brilliant for catching side-to-side imbalance.

Banded glute bridge

Resistance band around the knees. Adds an abduction demand and wakes up the glute medius.

FAQ

How heavy? +
Start with 10 to 20 kilograms. The glutes can handle more than people think, but the limit is usually how much weight the hips can comfortably hold. Once you outgrow what is comfortable on the hips, progress to the hip thrust.
How many sets and reps? +
Three sets of 12 to 15 with a one-second pause at the top. Two sessions a week. The glutes recover quickly compared with most muscle groups.
I feel this in my lower back, not my glutes. Why? +
You are arching the lower back to push the hips higher. Tuck the pelvis under at the top instead of arching it up. The hips should not travel above a straight line from knees to shoulders.

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