In this article we will discuss the dumbbell glute bridge, a glute-building exercise that can be done by most level lifters in most gyms and training facilities. In the below sections we will cover the proper dumbbell glute bridge setup, exercise technique, and the benefits of performing such a glute intensive movement.
Muscles Worked
The dumbbell glute bridge isolate the glutes to a high degree, which is why it has such an impact of glute engagement, development, and performance. Note, that the dumbbell glute bridge may also require the hamstrings and lower back to act isometrically to stabilize the body so the glutes can promote force and moment at the hip.
Dumbbell Glute Bridge Exercise Demo
In the below video the dumbbell glute bridge is demonstrated. Note, that this exercise can be done with a pad (for added comfort) as well, however it is often limited by the total amount of loading one can balance and stabilize on their hips. If this is an issue you are dealing with, please read below regarding the barbell hip raise option.
5 Benefits of the Dumbbell Glute Bridge
In the below section five (5) benefits of the dumbbell glute bridge are discussed, each highlighting a specific aspect of force output, explosiveness, overall athletic performance, and/or general health and muscle function for most individuals (strength, power, and fitness sports).
Glute Activation
Dumbbell glute bridges are a great weighted option to increase glute engagement eiter prior to lower body training or simply to induce new muscle activity in dormant glutes. Dumbbell glute bridges can be used in class settings, hotel and home gyms, and just about anywhere else making them a great glute activation exercises for any setting.
Build Stronger Glutes
When looking to add basic muscle hypertrophy and strength to the glutes, movements like the deadlift, squat, lunge, and dumbbell glute bridge can be used to do exactly that. The dumbbell glute bridge is a great accessory exercise to perform (in addition to performing deadlifts, squats, and lunges) either before or after main strength work to increase glute development.
Alleviate Knee and Lower Back Pain
When the knees and lower back hurt during movements like deadlifts, squats, and other acts of daily life (running, standing, walking, etc); we can often consider weak glutes as a contributing factor to the pain (try these foam roller exercises for the glutes as well). Additionally, when the glutes lose tension in the bottom of the squat, the lifter typically must place more loading into the quadriceps which can increase loading onto the quads and knee joint. Note, that if you are experiencing any pain in the knees and/or hips, it is best to first seek a qualified physical therapist or medical profession, especially if you suspect a more serious injury (herniation, lumbar discs issues, knee ligaments, arthritis, etc).
Explosive Hip Extension
The glutes are a powerful muscle group that are part of the posterior chain (glutes, hamstrings, and spinal erectors). The posterior chain is responsible for hip extension, which lies at the basis of most strength and power sports such as weightlifting, powerlifting, strongman, and athletics. Additionally, hip explosiveness contributes to an athlete’s jumping sprinting abilities, which can have positive impacts in both competitive sports and fitness.
Aesthetic (and Athletic) Glutes
I’d be lying if I said I didn’t train squats and pulls because I like the way the make me look. Glute bridges are one of the most effective exercises for targeting the glutes, which just so happens to be a pretty aesthetic muscle, regardless of your sport. Adding this into your workout for all the other benefits (ya know, for improving performance) is he key, but also understand that you may find some additional benefits (like this one) from doing those glute bridges as well.
Can’t Add Enough Weight?Try This Instead…
The dumbbell glute bridge is a fine glute exercise when you are in a jam and without a barbell. The issue with the dumbbell glute bridge is that the dumbbell itself can often roll around the hip crease and/or simply be too large and uncomfortable to use if you are a stronger athlete looking to raise anything over 40-50 lbs. The barbell hip raise at this point offer all of the above benefits AND allows you to place the load in the hip crease more effectively and with greater comfort. By doing so, you are able to load this glute bridge significantly more (hundreds and hundreds of pounds more, like James Harrison’s 675lb hip raise for reps session).
Featured Image: Meena Sharif on YouTube
FAQs
THEY WILL HELP WITH LOWER-BACK PAIN: The bridge helps to reduce lower back pain as well. It works the hamstrings, lower back, abs, in addition to the glutes. With many of the benefits similar to that of a squat, another plus for the glute bridge is that it does not place any pressure on the lower back.
What muscles do glute bridges help? ›
Mainly, this exercise targets the glutes. Most specifically, glute bridges work the gluteus maximus. The hip extension aspect of this exercise involves the hamstrings, and the core aspect targets the transversus abdominis.
What happens if you do glute bridges every day? ›
They increase strength and stability in your hips, thighs, and core muscles. Glute bridges are a great way to increase strength and stability in your hips, thighs, and core muscles.
Do bridges help lose belly fat? ›
Glute bridges: It's an excellent exercise to reduce your belly fat and it's super simple too. Wall-sits: This exercise will help you tone your stomach and will burn fat around your belly as well as thigh area.
What is bridge exercise good for? ›
The bridge exercise primarily strengthens your glutes (your butt muscles) and your hamstrings (the muscles in the back of your thigh). Along with strengthening, doing bridges increases stability in your core and back muscles. This move can also stretch muscles in your chest, abdomen, and shoulders.
How many glute bridges should I do a day? ›
Ideally we are doing about 10 repetitions of this, holding it about 10 seconds per time. We are resting about three to four seconds in between. We want to aim for two to three sets of this glute bridge exercise. None of this should be painful.
Are bridges better than squats? ›
These days, seemingly everyone's obsessed with building their butts in the gym (or at home). And while you might think of the squat as the holy grail move for buns of steel, both the glute bridge and hip thrust are actually way better at targeting your glutes than that barbell squat.
What's better, hip thrust or glute bridge? ›
The bottom line. Glute bridges and hip thrusts can both strengthen your glutes. The glute bridge is a beginner-friendly bodyweight exercise, while the hip thrust is better for building strength and muscle mass. Adding both to your fitness routine can be helpful, depending on your fitness level and goals.
What is a good weight for glute bridges? ›
For muscle hypertrophy, choose a dumbbell weight that you can perform around 8-12 glute bridges with good form, while being close to failure by the last rep. Continue to increase the weight or reps each week to progressively overload the glutes.
Is it OK to do glute bridges in bed? ›
Glute Bridges
Lie on your back with knees bent, feet flat on the floor. Exhale and squeeze your abs and butt to lift your hips up while pressing your heels into the mattress, inhale and slowly lower back down.
While performing glute bridges you have to lift your hips off the floor. It might seem that the higher you take your hips the better it would be, but trust us, things do not work like that. Hyperextending your hips may overstretch your back muscles, leading to lower back pain.
What will 100 hip thrusts a day do? ›
Hip thrusts also activate your gluteus medius, hamstrings, quads, core, and adductors (inner thighs). Through the humble hip extension, you can build strength, size, and power in your glute muscles which could improve running, athletic performance, and mobility and builds a well-formed backside to boot.
What exercise burn the most belly fat? ›
High-intensity interval training (HIIT): It is probably one of the fastest and most efficient ways to lose stomach fat and reduce the overall body fat percentage. HIIT is a high-intensity short period of exercise that usually doesn't exceed 30 minutes, with short breaks of recovery periods of 30-60 seconds.
What are the 5 foods that burn belly fat? ›
Five foods that may help burn belly fat include:
- foods with soluble fiber like fruits, vegetables, and legumes.
- foods with protein like meat, fish, eggs, and dairy.
- fatty fish like tuna and salmon.
- foods with probiotics like yogurt, kefir, sauerkraut, and kimchi.
- green tea.
Do Bridges make your bum bigger? If formed correctly and over time with progressive overload, glute bridges can help to build your glute muscles and make them stronger. If you want to grow your glutes, you'll benefit from doing multiple glute exercises each week, including glute bridges.
Are weighted glute bridges effective? ›
Takeaway. Barbell glute bridges are effective exercises to warm up, tone, and strengthen your gluteal muscles and core. All you need to perform the exercise is a mat and a barbell or other weight. You should start with a low amount of weight, like just the barbell itself, before adding additional weight to the exercise ...
Do glute bridges tone thighs? ›
The glute bridge exercise engages your glute, thigh, and core muscles. Doing it differently every time keeps it fun and helps you work multiple muscles. Pressing through the toes and heels, and using only one leg are common bridge exercise variations.
Does glute bridge burn hip fat? ›
Hip raises, also known as bridge exercises, work wonders for your hip muscles and lower back. They help tighten the muscles around your hips and reduce fat accumulation.
