Weighted Glute Bridge
Muscle Group
Glutes
Equipment
Bodyweight + load
Difficulty
Intermediate
Glute bridge with plate or dumbbell on hips for more intensity.
How to Perform This Exercise
- 1 Lie on the floor, knees bent, feet flat.
- 2 Optionally place a weight on your hips.
- 3 Push through your heels to lift your hips to full extension.
- 4 Squeeze your glutes hard at the top for 1-2 seconds.
- 5 Lower hips slowly without completely touching the floor between reps.
Common Mistakes to Avoid
- Not raising the hips high enough for a complete contraction.
- Arching the lower back instead of keeping the pelvis in posterior tilt.
- Pushing through the toes instead of the heels, reducing glute engagement.
Muscles Worked
Front
Back
Primary Secondary
Primary Muscles
- Gluteus maximus
- Gluteus medius
- Gluteus minimus
Secondary Muscles
- Hamstrings
- Quadriceps
- Core
Similar Exercises
Add this exercise to your workouts
Download AIVancePro to track your performance, get personalized AI coaching and progress faster.