This exercise involves performing a glute bridge while holding a dumbbell on the hips. The added weight increases the resistance and difficulty of the exercise, targeting the glutes and hamstrings.
Type
Strength
Equipment
Dumbbell
Difficulty
Intermediate
Key Benefits
- Targets the triceps and shoulders
- Improves upper body strength and stability
- Increases muscle activation in the triceps compared to traditional bench press
- Can help prevent shoulder injuries by strengthening the rotator cuff muscles
- Allows for a greater range of motion compared to traditional bench press
How to perform
- Start by lying on your back with your knees bent and feet flat on the ground.
- Hold a dumbbell in each hand and place them on your hips.
- Engage your glutes and lift your hips up towards the ceiling, squeezing your glutes at the top of the movement.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Glutes
Primary
Hamstrings
Primary
Lower Back
Primary
Abs
Primary