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Dumbbell Glute Bridge
- 1 - Lie flat on your back on the floor with your knees bent and feet planted firmly on the ground, hip-width apart.
- 2 - Place a dumbbell horizontally across your hips and hold it in place with both hands to keep it stable throughout the movement.
- 3 - Engage your core and squeeze your glutes as you drive your hips upward toward the ceiling, pressing through your heels.
- 4 - Continue lifting until your body forms a straight line from your shoulders to your knees, fully extending your hips at the top.
- 5 - Hold the top position for 1-2 seconds, maintaining maximum glute contraction and keeping your core braced.
- 6 - Slowly lower your hips back down to the floor in a controlled manner to complete one repetition.
- 7 - Repeat for the desired number of repetitions, ensuring consistent form and controlled movement throughout each rep.
