How to Do Dumbbell Glute Bridge

Dumbbell Glute Bridge is a glutes exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Also known as Weighted Glute Bridge.

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Glute Bridge

  1. 01Lie on the back with knees bent and feet flat, placing a dumbbell horizontally across the hip crease.
  2. 02Hold the dumbbell ends with both hands to prevent the weight from rolling toward the stomach.
  3. 03Drive the heels into the floor to lift the hips until they are fully extended.
  4. 04Pause at the peak of the contraction, ensuring the shins remain vertical.
  5. 05Return the hips to the floor without letting the dumbbell shift position.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Glute Bridge

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the lower back arches at the top, tilt the pelvis posteriorly by pulling the belly button toward the spine.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Glute Bridge questions

What muscles does Dumbbell Glute Bridge work?

Dumbbell Glute Bridge is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Dumbbell Glute Bridge correctly?

Lie on the back with knees bent and feet flat, placing a dumbbell horizontally across the hip crease. Hold the dumbbell ends with both hands to prevent the weight from rolling toward the stomach. Drive the heels into the floor to lift the hips until they are fully extended. Pause at the peak of the contraction, ensuring the shins remain vertical. Return the hips to the floor without letting the dumbbell shift position.

What is the A90 coach tip for Dumbbell Glute Bridge?

If the lower back arches at the top, tilt the pelvis posteriorly by pulling the belly button toward the spine.

Is Dumbbell Glute Bridge suitable for beginners?

Dumbbell Glute Bridge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Glute Bridge?

Dumbbell Glute Bridge uses dumbbell.

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