Bodyweight / Dumbbell Glute Bridge
Accessible floor exercise teaching lifters to fire glutes without lumbar hyperextension.
3D Visual Form & Technique Demonstration
Biomechanically verified form execution and joint angle cues.
Lie flat on back with knees bent and feet planted hip-width on floor. Press heels into ground, squeeze glutes, lift hips until body forms straight line from knees to shoulders.
- Primary Muscle: GLUTES
- Secondary Synergists: LEGS
- Rest Interval: 45 seconds between sets
Bodyweight / Dumbbell Glute Bridge Anatomy Activation
Primary motor unit recruitment for glutes with secondary synergist stabilizers.
Step-by-Step Execution Guide
Lie flat on back with knees bent and feet planted hip-width on floor.
Press heels into ground, squeeze glutes, lift hips until body forms straight line from knees to shoulders.
Hold contraction for 2 seconds, lower slowly.
Common Mistakes & Form Fixes
Pushing through toes rather than heels.
Arching lower back excessively.
Great warm-up activation drill before squats and deadlifts.
Alternative Exercises & Swaps
If the equipment is occupied or you need a joint-friendly variation, substitute with these approved movements:
