How to Do Dumbbell Staggered Glute Bridge

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

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Staggered Glute Bridge

  1. 01Lie on the floor with one foot flat and the other foot positioned slightly forward with only the heel touching.
  2. 02Place a dumbbell across the creases of the hips, securing it with both hands.
  3. 03Drive through the heel of the primary working leg to lift the hips toward the ceiling.
  4. 04Squeeze the glutes hard at the top of the bridge before lowering the hips back to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Staggered 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

Keep the chin tucked toward the chest to prevent the lower back from taking over the lift.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Staggered Glute Bridge questions

What muscles does Dumbbell Staggered Glute Bridge work?

Dumbbell Staggered 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 Staggered Glute Bridge correctly?

Lie on the floor with one foot flat and the other foot positioned slightly forward with only the heel touching. Place a dumbbell across the creases of the hips, securing it with both hands. Drive through the heel of the primary working leg to lift the hips toward the ceiling. Squeeze the glutes hard at the top of the bridge before lowering the hips back to the floor.

What is the A90 coach tip for Dumbbell Staggered Glute Bridge?

Keep the chin tucked toward the chest to prevent the lower back from taking over the lift.

Is Dumbbell Staggered Glute Bridge suitable for beginners?

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

What equipment do you need for Dumbbell Staggered Glute Bridge?

Dumbbell Staggered Glute Bridge uses dumbbell.

A90 Intelligence

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