Dumbbell glute bridge

What is a dumbbell glute bridge?

A dumbbell glute bridge is a floor-based hip-extension exercise with one dumbbell resting across the hips. Your head and shoulders stay supported on the floor as you lift and lower your pelvis with both feet planted. The floor support distinguishes it from a bench-supported hip thrust.

Two oblique views of a woman with her head and shoulders on the floor, holding one hex dumbbell across her hips with both hands. Her hips are lowered on the left and raised on the right, with both feet planted and buttocks shaded red.

How do you perform a dumbbell glute bridge?

Set up

Sit on the floor and place one dumbbell across the crease of your hips, adding padding if needed. Hold it with both hands as you lower your upper body to the floor.
Keep your shoulders and head supported, bend your knees and plant your feet about hip-width apart. Check that the dumbbell is centered and secure.

Execution

Press through your feet to lift the hips, keeping both hands on the dumbbell.
Finish with your thighs and trunk aligned. Keep the ribs settled rather than arching your lower back for extra height.
Bring your pelvis gently back to the floor. At the end of the set, let your hips rest fully before removing the dumbbell and sitting up.

Common mistakes

Forcing extra height
End the lift when your trunk and thighs align. Avoid bending the lower back to push the weight higher.
Letting the weight roll
Keep both hands on the dumbbell and reset if it shifts away from the hip crease.
Choosing a load you cannot position
Choose a dumbbell you can put on your lap, control during the set and remove securely.

Where it fits in a session

Use it for loaded hip-extension work when training with a dumbbell and floor space.

Keep the placement and range of motion consistent when comparing sets. Increase the load only while you can still set it up and remove it securely.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

The gluteus maximus extends the hip.

Variations

Glute bridgeUses bodyweight with the shoulders on the floor.
Barbell glute bridgeUses a barbell across the hips instead of a dumbbell.
Dumbbell hip thrustSupports the upper back on a bench rather than on the floor.

Frequently asked questions

Which muscle does the dumbbell glute bridge work?

It trains the gluteus maximus through hip extension.

Is a glute bridge the same as a hip thrust?

The guide here keeps the shoulders on the floor. A hip thrust supports the upper back on a bench.

Do I need a bench?

No. This version uses the floor to support your shoulders and head.

How should I log the weight?

Record the weight of the single dumbbell once; do not double it because both legs are working.

Sources

Elzanie A, Borger J. Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. StatPearls, updated April 1, 2023. https://www.ncbi.nlm.nih.gov/sites/books/NBK538193/