Dumbbell Feet Elevated Glute Bridge

How to do it

1. Sit on the floor in front of a bench with a dumbbell resting across your hips.
2. Place your heels on top of the bench with knees bent at roughly 90 degrees and arms holding the dumbbell.
3. Brace your core and tuck your ribs down so your lower back stays flat to start the rep.
4. Drive your heels into the bench and push your hips up until your body forms a straight line from knees to shoulders.
5. Squeeze the glutes hard at the top for a one-second hold without overarching the lower back.
6. Lower your hips slowly back to the floor under control, then repeat for reps.

Common mistakes

• Pushing through the toes instead of the heels, which pulls the work into the quads and out of the glutes.
• Overextending the lower back at the top instead of holding a clean hip-up position.
• Going too heavy and bouncing off the floor, which kills tension and risks back strain.
• Cutting the range short by stopping before the hips fully lock out at the top.