Dumbbell Feet Elevated Glute Bridge

A glute bridge with feet up on a bench and a dumbbell across the hips — a longer-range variation that hits the glutes harder.

Legs Dumbbell Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Glutes

Secondary

none

Step by step

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.

Log your sets. After a few weeks you will see whether it is moving. Free.