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Upper Legs · Dumbbell
Dumbbell Staggered Glute Bridge
Dumbbell Staggered Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the core and lower back 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 Medius
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Core · Rectus Abdominis, Transversus Abdominis
- Lower Back · Erector Spinae
How to do Dumbbell Staggered Glute Bridge
- Lie on your back with your knees bent and hold a dumbbell securely across your hips. Plant one foot close to your hips and place the opposite heel slightly farther forward with the toes raised.
- Press primarily through the foot closest to your hips while using the forward heel lightly for balance.
- Lift your hips until your body forms a straight line from your shoulders to your knees, keeping your hips level.
- Pause and squeeze your glutes, then lower your hips with control and complete the repetitions before switching to the other side.
Form tips
- Keep the foot closest to your hips firmly planted throughout the movement.
- Use the forward heel mainly for balance rather than pushing equally through both legs.
- Drive through the heel and middle of your working foot rather than your toes.
- Inhale as you lower your hips and exhale as you lift them.
Dumbbell Staggered Glute Bridge alternatives
More glutes exercises
Dumbbell Staggered Glute Bridge FAQ
What muscles does Dumbbell Staggered Glute Bridge work?
Dumbbell Staggered Glute Bridge mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Biceps Femoris and Semitendinosus). The core and lower back work as secondary muscles.
What equipment do you need for Dumbbell Staggered Glute Bridge?
You need a dumbbell.
How many sets and reps of Dumbbell Staggered 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 Staggered Glute Bridge good for beginners?
Yes. Dumbbell Staggered Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Dumbbell Staggered 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 Staggered Glute Bridge?
Other exercises for the glutes include Glute Bridge Bodyweight, Barbell Glute Bridge, Kettlebell Glute Bridge and Barbell Feet Elevated Staggered Glute Bridge.
For developers
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