Exercise Ball Dumbbell Press Glute Bridge
The exercise ball dumbbell press glute bridge combines a chest press with an isometric glute bridge on an exercise ball. It targets the pectorals and glutes simultaneously while also engaging the hamstrings and core for overall body stability and strength.
How to do it
- Sit on an exercise ball and walk forward until your upper back rests on the ball.
- Raise your hips into a glute bridge position and hold a dumbbell in each hand at chest height.
- Press the dumbbells upward until your arms are fully extended.
- Slowly lower the dumbbells back to the starting position.
- Maintain the glute bridge throughout the entire set.
- Repeat for the desired number of repetitions.
Form cues
- Keep your hips elevated and steady throughout the movement.
- Plant your feet firmly on the floor to maintain balance.
- Press the dumbbells up in a smooth, controlled motion.
- Engage your core to keep the exercise ball from rolling.
Breathing: Exhale as you press the dumbbells upward, and inhale as you slowly lower them back to the starting position.
Common mistakes
- Dropping the hips mid-set reduces glute engagement and stability.
- Allowing the exercise ball to wobble makes the press unstable and risks your balance.
- Pressing the dumbbells too quickly can cause you to lose control of the weight.
Muscles worked
Primary: pectorals. Secondary: glutes, hamstrings, triceps, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel shoulder discomfort, ease off the depth of your press or choose a gentler option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What should I do if the exercise ball keeps rolling away?
Make sure your feet are planted firmly under your knees and your upper back is securely anchored on top of the ball before you lift your hips.
Can I do this exercise without a stability ball?
Yes, you can perform a standard dumbbell glute bridge chest press on the floor or a flat bench, though you will lose the unstable core challenge.
How often can I include this exercise in my routine?
Two to three times per week with at least one rest day between sessions is a great starting point for most beginners.