Dumbbell Glute Bridges

Dumbbell glute bridges are a powerful lower-body exercise that targets the glutes and hamstrings while also engaging the core. Adding a dumbbell increases resistance, helping to build strength and improve muscle activation. This movement is great for improving hip stability and enhancing lower-body power.

How to Perform Dumbbell Glute Bridges

Follow these steps to perform dumbbell glute bridges with proper form:

• Step 1: Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Step 2: Place a dumbbell on your hips, holding it securely with both hands.
• Step 3: Engage your core and press through your heels as you lift your hips toward the ceiling.
• Step 4: Squeeze your glutes at the top while ensuring your body forms a straight line from your shoulders to your knees.
• Step 5: Lower your hips back down slowly while maintaining control, then repeat for the desired number of repetitions.

Tips to Perform Dumbbell Glute Bridges

• Keep your core engaged to prevent lower back strain.
• Press through your heels instead of your toes to maximize glute activation.
• Avoid arching your back and keep your spine in a neutral position.
• Squeeze your glutes at the top of the movement for maximum muscle engagement.
• Increase resistance by using a heavier dumbbell as you progress.