Lower body
Dumbbell glute bridge
Suggested start: 2–3 sets · 8–12 reps · rest 2 min between sets
Raised hipsDumbbells
Add a light dumbbell to a floor-based glute bridge. Hold the weight steady over your hips and lift through your glutes.
How to do it
Set up on the floor
Lie on your back with knees bent and feet flat, hip-width apart. Bring heels close enough that shins are near vertical at the top.
Secure the weight
Place a light dumbbell across your hips on a pad or folded towel. Hold it steady with both hands and brace your middle.
Lift through your hips
Press through your feet and squeeze your glutes until shoulders, hips and knees align. Keep head and shoulders supported and ribs controlled.
Pause and lower
Hold a brief, steady pause, then lower your hips slowly. Keep both hands on the weight throughout the set.
Find your form
Keep in mind
- Learn a controlled bodyweight bridge before adding load.
- Lift only as high as you can without arching your back.
Watch out for
- Driving the lift through your lower back.
- Letting the dumbbell roll or feet slide.