Dumbbell Floor Glute Bridge: how to do it right
In short: A glute bridge loaded with a dumbbell on your hips, targeting the glute max with peak tension at full contraction, hips locked out at the top.
How to do it, step by step
- 1Lie on the floor, feet flat close to your glutes, dumbbell held on your hip crease, hands steady.
- 2Lift your pelvis by pushing through your heels, the effort starts from your glutes, not your lower back.
- 3Rise until shoulders, hips and knees are aligned, without arching your lower back.
- 4At the top, squeeze your glutes hard for 1 second, as if you wanted to crack a nut between your cheeks.
- 5Lower slowly over 2 to 3 seconds, controlled, without fully relaxing at the bottom.
The mistake to avoid
Don't arch your lower back to go higher. The drive comes from the glutes.
Other common mistakes
- Pushing from your lower back in hyperextension: keep your ribs down and let the glutes do the extension.
- Bouncing with no pause at the top: lock out and squeeze for 1 second, otherwise you lose the peak tension specific to this mechanic.
- Heels too far out or toes dominant: stay on your heels, feet close to your glutes to target the glutes.
- Range cut short with no full lockout: rise to a clear alignment, that's where the glute max is shortest.
Muscles worked
- Main:
- Glutes
- Supporting:
- Hamstrings
The glute max is the prime mover: it performs hip extension against the load. The hamstrings assist the extension and stabilize the pelvis. The adductors and transverse abdominis brace the posture. No lower back involvement is sought, the hips do the work, not the lower back.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Lying on the floor, feet flat close to your glutes, dumbbell held on your hip crease with both hands. Lift your pelvis by pushing through your heels up to the alignment, squeeze for one second at the top, then lower under control.
I don't feel anything, is that normal?
You should feel your glutes burn in the top position. If you feel your lower back, you're pushing from your lumbar spine: keep your ribs down and let the glutes do the extension. Reduce the load if needed.
How fast should I do the movement?
A firm rise, one second of squeeze at the top, a controlled descent. All the magic of this movement lies in that second of lockout.
How do I position myself?
The dumbbell rests on your hip crease, held with both hands. If the bone hurts, slide a folded towel underneath: it's not a detail, discomfort will make you cut the lockout short.