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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

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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