# Dumbbell Glute Bridge

URL: https://heatsy.app/ex/dumbbell-glute-bridge

Also known as: DB Glute Bridge, Dumbbell Hip Bridge, Dumbbell Floor Bridge, DB Hip Bridge, Dumbbell Glute Bridges

Body region: Glutes, Legs

## Muscles

- Main: Gluteus Maximus
- Helps: Adductor Magnus, Biceps Femoris, Semitendinosus, Semimembranosus
- Holds: Rectus Abdominis, Transversus Abdominis, Vastus Lateralis

## Equipment

- Dumbbells

## Technique

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Hold a dumbbell across your hips with both hands and keep it steady.
3. Drive through the heels and lift the hips until the body is in a line from shoulders to knees.
4. Squeeze the glutes at the top.
5. Lower slowly and repeat.

### Cues

- Put a towel or pad under the dumbbell for comfort.
- Press through the heels and keep the ribs down.
- Pause for a second at the top.

### Common mistakes

- Over-arching the lower back.
- Letting the dumbbell roll off the hips.
- Pushing through the toes.

## Alternatives

- [Glute Bridge](https://heatsy.app/ex/glute-bridge)
- [Dumbbell Hip Thrust](https://heatsy.app/ex/dumbbell-hip-thrust)