Glute Bridge (Dumbbell)
Also called DB Glute Bridge
How to do it
Lie on your back with knees bent, feet flat, and a dumbbell resting across your hip crease held in place with both hands. Drive through your heels to lift your hips until your body forms a straight line, then lower under control.
Setup
Lie on your back with knees bent and feet flat, then center one dumbbell across your hip creases and hold it securely with both hands. Keep your shins near vertical at the top and place a pad beneath the load if needed.
Where you should feel it
Squarely in the glutes at lockout, with the hamstrings assisting and the dumbbell staying centered. Lower-back pressure means you are arching instead of finishing through the hips.
When to use it
Use for accessible loaded bridge work when a barbell setup is unnecessary. It is easy to set up for moderate-to-high repetitions and bridges the gap between bodyweight and heavier loading.