Barbell Glute Bridge

How to Perform the Barbell Glute Bridge

Sit on the floor with your legs extended and roll a loaded barbell over your thighs until it rests in the crease of your hips. Use a barbell pad for comfort.
Lie back on the floor with your knees bent and feet flat, positioned hip-width apart about 12-18 inches from your glutes.
Grip the barbell with both hands to keep it stable on your hips.
Drive through your heels to push your hips upward, squeezing your glutes at the top.
Raise your hips until your body forms a straight line from your knees to your shoulders.
Hold the top position for 1-2 seconds, focusing on maximum glute contraction.
Lower your hips back to the floor slowly and under control.
Repeat for the prescribed number of reps.

Hyperextending the lower back at the top

Stop when your hips are in line with your knees and shoulders; squeeze the glutes rather than arching the back.

Placing feet too far from or too close to the glutes

Position your feet so that your shins are vertical at the top of the movement for optimal glute activation.

Pushing through the toes instead of the heels

Drive through your heels to keep the emphasis on the glutes rather than the quadriceps.

✓Excellent glute isolation with minimal lower back stress compared to squats and deadlifts.
✓Accessible for beginners while still allowing for heavy progressive loading.
✓Improves hip extension strength, which transfers to squats, deadlifts, and athletic performance.

Strength

4-5 sets of 5-8 reps

Hypertrophy

3-4 sets of 10-15 reps

Endurance

2-3 sets of 15-25 reps

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