Weighted Dumbbell Lying Hip Raise - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Weighted Dumbbell Lying Hip Raise

Step by step instructions, muscle activation and variants for the Weighted Dumbbell Lying Hip Raise.

MediumGlutes

About this exercise

A glute bridge variation performed lying flat on your back with a dumbbell placed on your hips for added resistance. The extra load increases glute activation and overall posterior chain development compared to the bodyweight version.

How to Perform

  • Lie flat on your back with knees bent and feet planted hip-width apart on the floor
  • Place a dumbbell horizontally across your lower abdomen and hip flexors, holding it steady with both hands
  • Brace your core and press through your heels to drive your hips upward until your body forms a straight line from shoulders to knees
  • Squeeze your glutes hard at the top and hold for a brief pause
  • Lower your hips slowly back to the floor under control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
Glutes
Secondary
HamstringsCore

Common Mistakes

Common mistakes content is coming soon.

About the Weighted Dumbbell Lying Hip Raise

The Weighted Dumbbell Lying Hip Raise 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.

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