Execution
How to do it
- 01
Upper back supported on an approved bench or support, feet on the floor hip-width apart.
- 02
Rest the dumbbell on your hips and hold it with both hands.
- 03
Lower your pelvis toward the floor.
- 04
Drive back up by pushing through your feet and squeezing your glutes.
Common mistake
Arching your lower back at the top instead of squeezing your glutes.
A single dumbbell on the hips. Sources: ACE — Elevated Glute Bridge. These cues do not replace a professional if you have pain or are in rehabilitation.
The decision
When this movement makes sense
It provides loaded hip extension, but its setup is the most expensive of this family in the home catalogue.
When this changes
A sofa or a bed is not automatically a compatible bench; without an approved support, the floor glute bridge is more honest.
Real requirements
Configurations kept genuinely separate
One fixed dumbbell
8–15 repetitions- Equipment
- One fixed dumbbell
- Supports and space
- a bench or support approved for the upper back
- Setup
- 85 s
- Planned work
- 45 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 170–440 s
One adjustable dumbbell
8–15 repetitions- Equipment
- One adjustable dumbbell
- Supports and space
- a bench or support approved for the upper back
- Setup
- 100 s
- Planned work
- 45 s
- Planned rest
- 90 s
- Planned sets
- 1–3
- Complete budget
- 190–460 s