Glute Bridge (Dumbbell)

A lower body exercise using a dumbbell placed across the hips to strengthen the glutes, hamstrings, and lower back.

Instructions

1. Lie on your back with your knees bent and feet flat on the floor, positioned about hip-width apart. Place a dumbbell across your hips and hold it in place with both hands.
2. Press through your heels and drive your hips upward until your body forms a straight line from your knees to your shoulders.
3. Squeeze your glutes hard at the top position, ensuring full hip extension is achieved.
4. Hold the top position briefly while maintaining the contraction.
5. Lower your hips back down in a controlled manner until your glutes lightly touch the floor.
6. Repeat for the target number of repetitions.

Tips

• Focus on squeezing your glutes at the top of each repetition for maximum activation.
• Keep your neck neutral and press your upper back into the floor throughout the movement.
• Drive through your heels rather than your toes to maintain proper alignment.
• A brief pause at the top enhances mind-muscle connection with the glutes.
• Breathe in as you lower your hips and exhale as you push them up.