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Upper Legs · Dumbbell
Dumbbell Glute Bridge
Dumbbell Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the lower back and core assisting. It needs a dumbbell. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Dumbbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Lower Back · Erector Spinae
- Core · Rectus Abdominis, Obliques
How to do Dumbbell Glute Bridge
- Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Place a dumbbell horizontally across your hips, holding it securely with both hands.
- Engage your core and glutes, and press through your heels to lift your hips toward the ceiling. Your body should form a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement, holding for a brief moment while keeping the dumbbell stable on your hips.
- Lower your hips back to the starting position in a controlled manner without letting your glutes touch the floor. Repeat for the desired number of repetitions.
Form tips
- Ensure your knees stay aligned with your toes and do not splay outwards.
- Focus on squeezing your glutes at the top to maximize muscle activation.
- Avoid arching your lower back; maintain a neutral spine.
Dumbbell Glute Bridge alternatives
More glutes exercises
Dumbbell Glute Bridge FAQ
What muscles does Dumbbell Glute Bridge work?
Dumbbell Glute Bridge mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The lower back and core work as secondary muscles.
What equipment do you need for Dumbbell Glute Bridge?
You need a dumbbell.
How many sets and reps of Dumbbell Glute Bridge should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Dumbbell Glute Bridge good for beginners?
Yes. Dumbbell Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Dumbbell Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Dumbbell Glute Bridge?
Other exercises for the glutes include Barbell Glute Bridge, Kettlebell Glute Bridge, Glute Bridge Bodyweight and Resistance Band Glute Bridge.
For developers
Use Dumbbell Glute Bridge in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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