Dumbbell glute bridge

A compound exercise for the glutes, with help from the hamstrings. Equipment: dumbbells.

Orbit

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WorksGlutesHamstrings

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Lie on your back, knees bent, one dumbbell across the hips.
Drive the hips up through the heels
Squeeze two seconds, then lower

Muscles worked

Dumbbell glute bridge: 3D figure mid-rep with the glutes highlighted

Glutes · main
Hamstrings

Equipment

Dumbbells

Alternatives

Exercises that train the same main muscles. See all dumbbell glute bridge alternatives.

Back extensionFlat bench
Band hip thrustResistance bands and Flat bench
Barbell glute bridgeBarbell
Barbell hip thrustBarbell and Flat bench
Bench reverse hyperFlat bench
Clean and jerkBarbell

More glutes exercises

DeadliftBarbell
Trap bar deadliftTrap bar
Power cleanBarbell
Back squatBarbell and Squat rack
Box squatBarbell, Squat rack and Plyo box or step
Smith machine squatSmith machine

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