Legs · Dumbbell
Dumbbell Glute Bridge
How to do the dumbbell glute bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Lie on your back with your knees bent and feet flat on the floor hip-width apart, holding a dumbbell on your hips with both hands. Press through your heels and squeeze your glutes to lift your hips until your body forms a straight line from shoulders to knees. Pause and squeeze at the top, then lower under control.
- 1Glutes contracting hard to drive the loaded hips up
- 2Core engaged and ribs down so the lift comes from your hips
- 3A firm squeeze at the top before lowering with control
Common mistakes
- Pushing through your toes or letting your knees flare out
- Arching your lower back or over-thrusting the hips at the top
- Rushing the reps; focus on a strong glute contraction
Muscles worked
The dumbbell glute bridge mainly works the glutes, with the hamstrings, lower back, upper abs, and lower abs assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- ForearmsMinor
- ObliquesMinor
- QuadsMinor
Kovo programs the dumbbell glute bridge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.