Weighted glute bridge

Muscles worked: Glutes
Glutes
🔧 plate 🔄 Also works with dumbbell, kettlebell ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Lie on your back, knees bent, feet flat, hip-width apart. Securely hold a weight across your pelvis. Engage core and glutes. Press through heels to lift hips, forming a straight line from shoulders to knees. Hold, then slowly lower without touching the ground. Repeat.

Tips

Position feet correctly for optimal effectiveness. Maintain core engagement. Avoid back arching; focus on glute squeeze. Control the lowering phase. Start with lighter weight to ensure proper form. Distribute pressure evenly through both heels.

Similar exercises

Glute bridge Glutes, Hamstrings · 🔧 no equipment 1/10 Weighted single leg glute bridge Hamstrings, Glutes · 🔧 plate 3/10 Barbell glute bridge Glutes · 🔧 Barbell 3/10 Glute bridge partial Glutes · 🔧 no equipment 1/10 Resistance band glute bridge Glutes · 🔧 Resistance band 1/10 Glute bridge bench Glutes · 🔧 no equipment 2/10 Barbell kas glute bridge Glutes · 🔧 Barbell, Flat Bench 3/10 Stability ball glute bridge Hamstrings, Abs · 🔧 Stability Ball 2/10
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