Kurzhantel-Glute-Bridge

So führst du sie aus

1. 1Preparation and positioning. Lie on your back with the knees bent and the feet placed about hip width apart. Place a dumbbell horizontally across the pelvis with padding if needed, and hold it securely with both hands.
2. 2Starting position. Set the feet so the shins are approximately vertical near the top without treating one exact angle as universal. Keep the ribs controlled over the pelvis and the neck relaxed on the floor.
3. 3Concentric phase. Drive through the feet and extend the hips, lifting the pelvis while the dumbbell remains stable. The movement comes from hip extension, not from increasing lumbar arch or pushing the ribs upward.
4. 4End position / lockout. Reach the top when the trunk and thighs form a controlled line and the glutes are actively contracted. Do not force the hips higher after the pelvis begins to rotate anteriorly or the low back takes over.
5. 5Eccentric phase. Lower the pelvis slowly until the glutes approach the floor without dropping the load. Keep the feet planted and maintain control of the dumbbell throughout the descent.
6. 6Breathing and bracing. Inhale before the lift, brace moderately, and exhale through the hardest part. Re-set the breath and pelvic position between repetitions if the dumbbell is heavy.
7. 7Valid repetition. Count one repetition when the pelvis rises to the defined pain-free top position and returns under control without the dumbbell shifting or the lumbar spine becoming the primary mover.

Häufige Fehler

• Overarching at lockout

  Korrektur: Stop when the trunk and thighs align; finish with the glutes rather than lifting the ribs.

• Letting the dumbbell move

  Korrektur: Use both hands to keep the load centered and reduce the weight before the setup becomes unstable.

• Pushing through the toes

  Korrektur: Keep the whole foot connected to the floor and let the hips, not the ankles, drive the lift.

• Bouncing the pelvis

  Korrektur: Pause or slow the descent so every repetition begins from a controlled floor position.

Sicherheit

• Pad the dumbbell and keep it centered; pressure on the pelvis or abdomen must remain tolerable throughout the set.
• Known low-back, hip, abdominal, or pelvic-floor symptoms require an individually tolerated load and range; this is not a rehabilitation prescription.
• Use a load that can be secured with both hands and remove it before standing up or changing position.
• Do not chase a higher bridge by forcing lumbar extension; the usable range is the controlled hip-extension range of the individual.

Progressionen & Alternativen

• RegressionBodyweight Hip Thrust— Learn hip-extension control without the additional dumbbell setup and pelvic pressure.
• ProgressionLanghantel-Hip-Thrust— Permit more systematic external loading once the bridge setup and top position are stable.
• ProgressionSingle-leg Glute Bridge— Increase unilateral control and relative demand without requiring a heavier bilateral dumbbell.
• AlternativeKurzhantel-RDL— Train hip extension through a standing hinge when a loaded bridge is not the preferred setup.