The Dumbbell Feet Elevated Glute Bridge is a beginner-friendly dumbbell strength exercise that targets the glutes. Here's how to do it right — and what to stop doing.
Primary musclesGlutes
Secondary muscles—
EquipmentDumbbell
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Dumbbell Feet Elevated Glute Bridge
Sit on the floor in front of a bench with a dumbbell resting across your hips.
Place your heels on top of the bench with knees bent at roughly 90 degrees and arms holding the dumbbell.
Brace your core and tuck your ribs down so your lower back stays flat to start the rep.
Drive your heels into the bench and push your hips up until your body forms a straight line from knees to shoulders.
Squeeze the glutes hard at the top for a one-second hold without overarching the lower back.
Lower your hips slowly back to the floor under control, then repeat for reps.
02 The payoff
Why it earns its spot
Builds glute size through a long, loaded hip extension range.
Trains a strong hip lockout that carries into squats and deadlifts.
Loads the glutes hard without needing a barbell or hip thrust setup.
03 Don't do this
Common mistakes
Pushing through the toes instead of the heels, which pulls the work into the quads and out of the glutes.
Overextending the lower back at the top instead of holding a clean hip-up position.
Going too heavy and bouncing off the floor, which kills tension and risks back strain.
Cutting the range short by stopping before the hips fully lock out at the top.
EGON Put it on record
Track it in EGON.
Log every set of the Dumbbell Feet Elevated Glute Bridge, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
