Barbell Glute Bridge

Description

The barbell glute bridge is a hip extension exercise performed lying flat on the floor with a barbell loaded across the hips. The shorter range of motion (vs the hip thrust, which is performed with the upper back elevated) allows heavier loading and is easier to set up. It is one of the simplest, most direct ways to load the glutes for serious size and strength gains.

Muscle Group

Glutes, Hamstrings

Equipment Required

Barbell

Barbell Glute Bridge Instructions

Sit on the floor with a loaded barbell. Roll the bar up over your legs until it sits in your hip crease, just below your hip bones. Use a barbell pad or wrap a towel around the bar for comfort.
Lie flat on your back with knees bent and feet flat on the floor, hip-width apart.
Hold the barbell in place with both hands. Brace your core and tuck your chin slightly.
Drive through your heels and squeeze your glutes to lift your hips off the floor and push the bar up.
Continue until your body forms a straight line from your knees to your shoulders. Your shins should be roughly vertical.
Squeeze your glutes hard at the top for one to two seconds. Do not hyperextend your lower back.
Lower your hips under control back to the floor.
Briefly reset before the next rep. Repeat for the desired number of reps.