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Dumbbell Glute Bridge is an effective exercise for strengthening the gluteal muscles and stabilizing the lower back. Make sure to maintain a stable hip position during the exercise, draw your navel to your spine, and not overextend your lower back.
Lie on your back on a gymnastics mat or a flat bench. Your knees are bent and your feet are flat on the ground, about hip-width apart. Hold a dumbbell in each hand.
Make sure your shoulders and upper back are firmly on the ground. Your arms are extended by your side, palms facing down.
Now press your heels into the ground and tense your gluteal muscles. Slowly lift your pelvis until your body forms a straight line from your shoulders to your knees. The dumbbells can stay beside your hips.
Briefly hold the top position while feeling the tension in your gluteal muscles, and then lower your pelvis back to the starting position in a controlled manner.
