Dumbbell Glute Bridge
The floor glute bridge with a dumbbell held across the hips: the quickest way to load it without a bar.
How to do it
Setup
On your back, knees bent, heels under the knees, one dumbbell held across the hip crease.
Steps
- Drive the hips up until the body makes a straight line from knees to shoulders.
- Keep the dumbbell pinned with both hands.
- Lower under control, glutes brushing the floor.
Common mistakes
Dumbbell rolling toward the belly: hold both ends in the hip crease. Knees falling in as the hips rise: push them out over the toes. Arching the lower back at the top: the glutes finish, ribs stay down.
Breathing
Exhale driving up, inhale lowering.
