The barbell glute bridge is a strength exercise that targets the glutes, with secondary emphasis on the hamstrings and lower back. It involves lifting the hips off the ground while supporting a barbell across the hips, requiring core engagement and proper form to ensure safety and effectiveness.
Also Works
HamstringsLower Back
How to Perform
1
Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
2
Place a barbell across your hips, holding it securely with both hands.
3
Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
4
Pause for a moment at the top, squeezing your glutes.
5
Slowly lower your hips back down to the starting position.
6
Repeat for the desired number of repetitions.
Pro Tips
•Use a thick bar pad or folded towel across your hips to prevent the barbell from digging into your hip bones.
•Set up with your shoulder blades against the ground and your feet about hip-width apart, heels roughly 12 inches from your glutes.
•Drive through your heels and squeeze your glutes at the top until your body forms a straight line from knees to shoulders.
Common Mistakes
•Pushing through the toes instead of the heels, which shifts work from the glutes to the quads.
•Hyperextending the lower back at the top by pushing the hips too high, which compresses the lumbar spine.
•Placing the feet too far from the glutes, which turns it into a hamstring-dominant exercise.