Dumbbells Glute Bridge (VERSION 2)
- Zielmuskel
- —
- Equipment
- Dumbbell
- Körperregion
- Hips
- Typ
- Strength
The dumbbells glute bridge (version 2) is a hip-extension strength exercise that loads your glutes and the surrounding hip muscles by resting a dumbbell across your pelvis and driving your hips up from the floor. It is a simple, joint-friendly way to build hip strength and is a good entry point before progressing to heavier hip-thrust variations.
Dumbbells Glute Bridge (VERSION 2): So führst du sie aus
- 1Lie on your back with your knees bent and your feet flat on the floor, set about hip-width apart and close enough that your fingertips can graze your heels.
- 2Hold a dumbbell on its end and set it across the front of your hips, gripping it with both hands so it sits securely over your pelvis.
- 3Brace your core and press your lower back gently into the floor to set a neutral starting position.
- 4Drive through your heels and squeeze your glutes to lift your hips until your body forms a straight line from your shoulders to your knees.
- 5Pause briefly at the top with your hips fully extended, keeping the dumbbell stable and your ribs down.
- 6Lower your hips under control until they hover just above the floor, keeping tension on the muscles.
- 7Complete your reps, then lower the dumbbell off your hips and set it down safely.
Technik-Tipps
- Push through your heels rather than your toes to keep the work in your glutes and hips.
- Finish each rep by squeezing your glutes hard at the top instead of hyperextending your lower back.
- Keep both hands firmly on the dumbbell throughout the set so it stays balanced over your hips.
- Move at a steady tempo and avoid using momentum to throw your hips upward.
Häufige Fehler
- Arching the lower back at the top instead of locking out with the glutes, which shifts strain to the spine.
- Pushing through the toes and letting the heels rise, which reduces glute tension and loads the knees.
- Resting the dumbbell too high on the stomach rather than across the hips, making it unstable and uncomfortable.
- Rushing the reps and bouncing the hips, which uses momentum instead of controlled muscular effort.
Häufig gestellte Fragen
What muscles does the dumbbells glute bridge work?
It targets the muscles of the hips, with the glutes acting as the prime movers driving hip extension as you raise your pelvis off the floor.
Is the dumbbells glute bridge good for beginners?
Yes. It is a low-impact, easy-to-learn movement, and you can start with a light dumbbell or none at all to groove the hip-extension pattern before adding load.
How many sets and reps should I do?
For building hip strength, 3–4 sets of 10–15 reps with a weight you can control through a full squeeze works well. Add load gradually as your form holds up.
Where should I feel this exercise?
You should feel it mainly in your glutes and hips as you push your pelvis upward. If you feel it mostly in your lower back, lower your hips slightly and focus on squeezing the glutes at the top.
