Dumbbell Glute Bridge Skull Crusher

Muscles worked

Setup

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Hold a pair of dumbbells directly over your shoulders with a neutral grip (palms facing each other) and arms fully extended.
3. Drive through your heels to lift your hips until your body forms a straight line from your knees to your shoulders.
4. Squeeze your glutes and engage your core to lock this bridge position as your stable base.

How to do it

1. While maintaining the high bridge position, inhale and slowly bend your elbows to lower the dumbbells toward your temples.
2. Keep your upper arms stationary and perpendicular to the floor; only your forearms should move.
3. Exhale as you contract your triceps to extend your arms back to the starting position over your chest.
4. Follow a controlled 3-0-1-0 tempo (3 seconds down, 1 second up) to maximize time under tension.

Form checklist

• Keep your elbows tucked in and pointing forward; do not let them flare out to the sides.
• Ensure your hips do not sag toward the floor as your arms move.
• Maintain a neutral spine by tucking your chin slightly and avoiding an excessive arch in the lower back.
• Keep the weight in your heels to maintain maximum glute and hamstring engagement.

Pro tips

• Think about 'pinning' your shoulders into the floor to create a more stable platform for the triceps extension.
• For maximum triceps recruitment, lower the dumbbells slightly past your forehead toward the floor to increase the stretch on the long head of the triceps.

Make it harder

• Perform the movement as a single-leg glute bridge to significantly increase the demand on your core and hip stabilizers.
• Add a 2-second isometric hold at the bottom of the skull crusher to remove all momentum and increase intensity.

Frequently asked

What muscles does the dumbbell glute bridge skull crusher work?

The dumbbell glute bridge skull crusher primarily targets the glutes, hamstrings, and triceps, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the dumbbell glute bridge skull crusher?

The dumbbell glute bridge skull crusher uses dumbbell.

Is the dumbbell glute bridge skull crusher good for beginners?

The dumbbell glute bridge skull crusher is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps
• Kettlebell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps
• Barbell Snatch From BlocksAdvanced · adductors, calves, glutes, hamstrings, lats, quadriceps, serratus anterior, and trapezius
• Body Rock To Down DogIntermediate · abs, glutes, hamstrings, and quadriceps