StrengthIn review

Dumbbell Glute Bridge

A hip extension from the floor with one dumbbell held across the hip crease.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Hinge
Modality: Strength
Difficulty: Beginner
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym, Home
At home: Yes

How to do it

Set up

Lie on your back with bent knees and feet flat near your hips.
Place one dumbbell across the hip crease and hold it secure with both hands.

Do the rep

Press through your feet and lift your hips.
Lower the hips under control while both hands keep the dumbbell secure.

What counts as a rep

A rep counts when the hips fully extend with the ribs down and return to the floor.

One rep starts with the hips on the floor and one dumbbell held across the hip crease, raises the hips to full extension with the ribs down, and ends when the hips return to the floor.

Breathing

Exhale as the hips rise; inhale as they return to the floor.

Cues

Ribs stay down
Drive through feet
Finish with level hips

Common mistakes

Overarching at the top
What you seeThe lower back extends while the ribs lift.
FixStop the lift when the hips are straight and the ribs stay down.
The top should come from hip extension instead of the lower back.
Stopping above the floor
What you seeThe hips reverse before touching the floor.
FixLower until the hips contact the floor before the next lift.
Returning the hips to the floor gives every rep a clear start.

Stop the set if

Stop if you feel sharp pain.
Stop if the dumbbell moves out of position or you cannot hold it secure.
Stop if you can only raise the hips by arching the lower back.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Glutes · moderate confidence
Hamstrings · moderate confidence

Assisting

Spinal erectors · moderate confidence
Deep core / trunk stabilizers · moderate confidence
Forearms and grip · moderate confidence

Equipment

Dumbbell

Optional: Floor mat

Use one dumbbell across the hip crease and hold it with both hands. A floor mat is optional.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A editorial reviewer has not signed this off yet.

Draft text is original copy for Wave 2 batch 12, written from the blueprint CSV row and the owner rules approved 2026-10-12 in #340. No human review is complete.
Technique, cues, rep standard, breathing, stop cues, and error corrections need independent sources and the assigned review tier (blueprint two-source rule).
Programming roles, skill tier, failure cost, timed use, goal fit, and equipment follow the owner rules; the switch-on PR must confirm them.
Anatomy uses the CSV planning hints; the assigned review tier must confirm it.
Legacy relations and engine edges stay empty until the progression ladder lane and S2-CAT-005.
Timed use and goal fit copy ex_barbell_hip_thrust, the closest Wave 1 record. Its review evidence is not carried into this draft.
Rule 1 requires 1 dumbbell; setup and technique use that quantity. Load-and-reps uses kg. Load steps come from user equipment, so load_increment_constraints stays empty.
Failure cost moderate: the user must control the stop with a free weight (rule 3).
The CSV says home no. Rule 1 gives home yes because every required item is a home item; classification and engine environments include home.
The optional bench from the CSV is removed because the movement does not use it. A floor mat is optional, as ex_glute_bridge.
Rule 2 gives primary_hinge and secondary_lower, as ex_dumbbell_romanian_deadlift and ex_barbell_hip_thrust.
Skill tier beginner: a new user can do one clean rep with a suitable free weight in the first session (rule 3).
The draft holds one dumbbell across the hip crease with both hands. Review must confirm load security, foot position, and full hip extension without a back arch.

All instruction and editorial text in this record is original draft copy written for Allena. Planning metadata comes from the internal Wave-2 blueprint CSV.

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