There are plenty of glute bridge variations out there, but if you have a dumbbell handy, this is the one for you. The weighted glute bridge is a classic butt exercise for good reason — it really targets your glutes! Make sure to go for a weight that's sufficiently challenging for the strong muscles in your legs and butt.
- Grab one medium to heavy dumbbell. You can also do this exercise using just your bodyweight.
- Lie on your back with your knees bent and feet flat on the floor. Place the dumbbell on top of your lower abdominals (below your belly button and above your hip bones). Hold the dumbbell in place with both hands.
- Engage your core and lift your hips up to the ceiling, squeezing your butt as you do. You should be making a straight line with your body from shoulders to knees.
- Hold for three seconds, making sure your hips don't sag and keeping your abs and butt muscles engaged.
- Lower your hips to the floor. That's one rep.
