鍛錬How to do Dumbbell glute bridge
Dumbbell glute bridge works the Glutes, hamstrings with dumbbells. Key cue: “Dumbbell on your hip bones. Push through your heels to lift your hips”
Steps
- Lie on your back, knees bent, with a dumbbell on your hip bones held in place by your hands
- Push through your heels to lift your hips
- Squeeze your glutes at the top for 1 sec, then lower slowly
How many: 12–15 reps
Muscles worked
Glutes, hamstrings
Common mistakes
- Arching your back
- Dumbbell rolling (wrap it in a towel to steady it)
Easier or harder
| Easier | Do it without the dumbbell |
|---|---|
| Harder | Do it with your shoulders on a couch |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.