Weighted Glute Bridge

HingeDBKB

Standard glute bridge with external load (dumbbell or kettlebell) placed across the hip crease to progress beyond bodyweight before transitioning to the hip thrust.

Demo: Bret Contreras / The Glute Lab

Sets

3

Reps

10-15

Rest

1 min

Contraindications

Same general precautions as bodyweight glute bridge; avoid excessive lumbar extension under load in those with disc pathology.

Setup

Lie supine as in bodyweight glute bridge, weight held stable across the hip crease with both hands.

Execution

  1. 1Brace the core, hold the weight steady
  2. 2Drive through the heels to full hip extension
  3. 3Squeeze glutes at the top
  4. 4Lower under control, keeping the weight from shifting

Key cues

  • Weight stays centered on the hips
  • Drive heels, squeeze glutes
  • Ribs down, no rib flare
  • Full squeeze at the top of every rep

Common faults

  • Weight sliding off-center
  • Hyperextending the lumbar spine under load
  • Insufficient range at the top
  • Using momentum instead of a controlled squeeze

Tweaks

  • Progress to the elevated-torso hip thrust once loads get heavy
  • Single-leg weighted version
  • Add a pause at the top

Regressions

Glute Bridge (Bodyweight)

Progressions

Bench Hip Thrust (Shoulders-Elevated Bridge)Barbell Hip Thrust

Muscles

Primary: Gluteus Maximus

Secondary: Hamstrings, Core

Notes

Once loads exceed what's comfortable to balance flat on the floor, transition to the bench-elevated hip thrust for better leverage.

Sources

Attribution: Bret Contreras