Step by step instructions, muscle activation and variants for the Dumbbell Glute Bridge Skull Crusher.
A combination exercise that simultaneously works the glutes and hamstrings with a glute bridge while challenging the triceps with a skull crusher, maximizing training efficiency by targeting two muscle groups in one movement. Performing both simultaneously demands core stability to maintain a stable hip position throughout the skull crusher reps.
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The Dumbbell Glute Bridge Skull Crusher is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.