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  DB Glute Bridge

A DB Glute Bridge

SetsxReps@Rest: 3x10-12@75

Tempo: Fast up. Pause for a split second. Lower for 1 second. (See video)

Set Notes

  • Perform 2-3 warm up sets.
  • Straight set scheme:
  • Same weight for all work sets, all 1-2 reps shy of failure. Don't go too heavy. Get a good pump.


  • Place a DB over your hips.
  • Pull feet up close to your hips.
  • Breath into belly and brace abs.
  • Thrust into DB - raise and tuck the hips, squeezing glutes hard at the top for 1 second.
  • Lower and repeat.