BeginnerDumbbellIn the weekly plan
Dumbbell Glute Bridge
Tempo for every rep: lower for 3 seconds, pause for 1 second, lift for 1 second.
The figure moves at the plan's tempo. Use Start and End to freeze either position; the dotted line shows the path of the weight.
Muscles
Main target
- Main target: Glutes
Also works
- Also works: Hamstrings
- Also works: Abs
In your week
How to do it
Lie on your back with knees bent and feet flat, a dumbbell resting on your hips.
Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Squeeze your glutes at the top for a second.
Lower slowly.
Form tips
Tuck your ribs down so you lift with glutes, not your lower back.
Keep your shins roughly vertical at the top.
Posture check
Run through these before the first rep.
Every rep
Lower 3s · Pause 1s · Lift 1s
Works the same muscles
In the plan
In the plan
Intermediate · Dumbbell
Dumbbell Romanian Deadlift
- Main target: Hamstrings
- Also works: Glutes
- Also works: Lower back
On Tue, Fri
In the plan
