Glute Bridge (Barbell)
A barbell glute bridge is a compound exercise that strengthens the glutes and hamstrings, improving hip extension and lower body power.
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Glute Bridge (Barbell)
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Step-by-Step Instructions
1. Setup
Lie on your back with your knees bent and feet flat on the floor, slightly wider than hip-width apart. Place a barbell across your hips, resting on your hip bones.
- Ensure the bar is evenly balanced and comfortable.
- Use a pad to protect your hips.
2. Bridge
Brace your core, engage your glutes, and push through your heels to lift your hips off the floor.
- Maintain a straight line from your shoulders to your knees.
- Avoid arching your back excessively.
3. Top Position
Squeeze your glutes at the top of the movement, creating a straight line from your shoulders to your knees.
- Hold for a brief pause at the top to maximize muscle activation.
- Avoid locking your knees.
4. Controlled Descent
Slowly lower your hips back down to the starting position, maintaining control throughout the movement.
- Avoid dropping your hips to the floor with a thud.
- Maintain tension in your glutes and hamstrings.
Form Tips
✓Hip Extension
Focus on driving your hips towards the ceiling, fully extending at the top.
✓Core Engagement
Maintain a braced core throughout the movement to stabilize your spine and protect your lower back.
✓Foot Placement
Adjust your foot placement to find the optimal position for glute activation.
Common Mistakes
Excessive arching of the lower back
Focus on core engagement and maintaining a neutral spine.
Using momentum to lift the hips
Perform the movement slowly and controlled, focusing on glute and hamstring contraction.
Incomplete hip extension at the top
Squeeze your glutes maximally at the top of the movement.
Improper bar placement
Ensure the barbell rests comfortably across your hips, on your hip bones.
Lifting with the quads instead of the glutes
Focus on squeezing your glutes throughout the movement and consciously try to minimize quadriceps involvement.
Alternative Exercises
- Barbell Glute Bridge
- Glute Bridge with Band
- Single-Leg Glute Bridge (Barbell)
- Hip Thrust (Barbell)
- Glute Bridge with Deficit
Complementary Exercises
- Romanian Deadlifts
- Squats
- Lunges
- Good Mornings
- Hip Thrusts
