Library / Glutes
Floor or Bench Dumbbell Glute Bridge
Dumbbell · Hinge · Compound
Glutes HamstringsCore
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Core
- Equipment
- Dumbbell
- Movement pattern
- Hinge (Push force)
- Difficulty
- Beginner
- Working rep range
- 10-15 reps per set
- Between-set interval
- 75 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Rest a heavy dumbbell across your hip crease with knees bent and feet flat.
- Tilt your pelvis slightly posteriorly and drive your hips upward until knees, hips, and shoulders align.
- Pause for 2 seconds at the top squeeze.
Joint & safety considerations
No specific joint contraindications are flagged for Floor or Bench Dumbbell Glute Bridge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
From the RepLogic biomechanical library (177 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.