Dumbbell glute bridge

Proper Position

• Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Place a dumbbell on your lower abdomen, over your hips. Hold the dumbbell firmly with both hands to keep it in place.
• Engage your core and keep your back straight, with your arms along your sides for stability.

Movement

• Push through your heels to lift your hips toward the ceiling.
• Squeeze your glutes at the top of the movement and hold for 1 to 2 seconds.
• Slowly lower your hips back to the floor without completely releasing the tension.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower your hips.
• Exhale as you lift your hips.

Tips

• Keep the dumbbell securely in place to prevent it from shifting during the movement.
• Focus on squeezing your glutes rather than pushing with your lower back.
• If you're a beginner, start with a light dumbbell to master the technique.
• For added comfort, use a towel or pad under the dumbbell to protect your hips.