May 5th, 2023 7:27 AM Mr. Q Categories: Dumbbell
The dumbbell bridge exercise is a resistance exercise that targets the glutes and hamstrings while also working the core.
Stretch to do prior to exercise:
- Hamstring stretch: Lie on your back with one leg extended straight up. Hold onto the back of your thigh or calf and gently pull it towards your chest until you feel a stretch in your hamstring. Hold for 15-30 seconds and switch legs.
- Glute stretch: Sit on the ground with your legs straight out in front of you. Cross your right ankle over your left knee and gently press your right knee down towards the ground. Hold for 15-30 seconds and switch legs.
Warmup to do prior to exercise:
- March in place for 1-2 minutes to increase heart rate and warm up lower body muscles.
- Perform bodyweight glute bridges for 10-15 reps to activate the glutes and prepare for the exercise.
How to select the proper weight: Start with a lighter weight and gradually increase the weight as you become more comfortable with the exercise. Choose a weight that challenges you but allows you to perform the exercise with proper form.
- Lie on your back with your knees bent and feet flat on the ground.
- Hold a dumbbell in each hand, resting them on your hips.
- Engage your glutes and lift your hips up towards the ceiling while keeping your feet planted on the ground.
- Hold for a few seconds at the top and then lower your hips back down to the ground.
- Repeat for desired number of reps.
How to reduce the difficulty:
- Perform the exercise without weights.
- Place your feet closer together to reduce the range of motion.
How to increase difficulty:
- Increase the weight of the dumbbells.
- Place your feet on an elevated surface such as a step or bench to increase the range of motion.
Number of reps:
- Beginner: 8-10 reps
- Intermediate: 12-15 reps
- Advanced: 15-20 reps
Estimated time for exercise: 5-10 minutes.
Muscle Group(s):Abdominals, Gluteus, Hamstring
Secondary:Hamstrings, Erector Spinae