The dumbbell glute bridge ups the ante by adding a dumbbell at your hips. This exercise isolates your glutes and also requires your lower back and hamstrings to help stabilize your body.

Glute Bridge Chest Press How to: Start by lying on back, knees bent, feet hip-distance apart and about 6 inches away from butt.

Glute bridges aren’t hard to master, but specific adjustments from a pro can make a world of difference. You’ll want to be comfortable with the standard form before you attempt these variations.

Practice a glute bridge to nail the movement pattern first, then progress to using weights. Olympic bars weigh 15-20kg, so build to the minimum before moving to barbells.

While the glute bridge and hip thrust work the glutes, there are some nuances. "The main difference between a hip thrust and a glute bridge lies in the range of motion and the equipment used ...

Complete eight to 10 repetitions on each leg for a total of three sets. Loaded marches: Holding either a dumbbell or kettlebell in front of the chest, perform a standing march in place.

Wall-supported banded glute kick-back Banded glute bridge with openings Dumbbell glute bridge Single-leg glute bridge hold (body weight) Side-lying leg raises (body weight) Banded clam ...