Glute Bridge
Feet flat, squeeze your glutes to lift your hips, pause at the top.
How to do it →Glute Bridge vs Dumbbell Romanian Deadlift
Both train your glutes. Here's how they differ, and when to pick each one.
Dumbbell Romanian Deadlift
Soft knees, push hips back, weights close to your legs.
How to do it →Side by side
| Glute Bridge | Dumbbell Romanian Deadlift | |
|---|---|---|
| Kit | Bodyweight | Dumbbell |
| Main muscles | Glutes | Hamstrings, Glutes |
| Also works | Hamstrings, Core | Lower Back, Forearms |
| Bench needed | No | No |
| One side at a time | No | Yes |
| Works at home | Yes, no kit | Gym only |
| Starting load | Your bodyweight | Around 10 kg per hand |
How each one feels
Glute Bridge
- Squeeze your glutes and lift your hips until your body is straight from knees to shoulders.
- Pause for a second at the top.
- Lower slowly.
Watch out for: Arching your lower back instead of using your glutes.
Dumbbell Romanian Deadlift
- Push your hips back, sliding the dumbbells down your legs.
- Stop when you feel a strong hamstring stretch, back flat.
- Drive your hips forward to stand up.
Watch out for: Rounding your back.
Glute Bridge: pros and cons
- + No kit needed, so you can do it anywhere.
- + Also works your hamstrings and core.
- − Harder to add weight in small steps as you get stronger.
Dumbbell Romanian Deadlift: pros and cons
- + Easy to progress: add a little weight or one more rep each week.
- + Each arm works on its own, so your stronger side can't take over.
- + Also works your lower back and forearms.
- − Can be awkward if your lower back needs looking after.
Which should you pick?
- Pick Glute Bridge if you train at home, travel a lot, or want something you can do anywhere.
- Pick Dumbbell Romanian Deadlift if you've got the kit and want a move that's simple to load up week after week.
- Dumbbell Romanian Deadlift is the natural next step once Glute Bridge gets awkward to load.
- Glute Bridge needs no kit, so it's great at home or when the gym's packed.
- Honestly? Both work. The best one is the one you'll do consistently and add a little to each week.
Not sure which suits you? Your Gyde picks for you, then swaps it when you outgrow it.
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