Barbell Glute Bridge
- Works
- Glutes, plus calves and hamstrings
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound
How to do it
Setup. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
- Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
- Extend as far as possible, then reverse the motion to return to the starting position.
Cues
- Pad the bar, set it on the hips.
- Drive through the heels.
- Hips up to a straight line.
- Squeeze the top for 1 second.
Common mistakes
- Arching the low back at the top.
- Feet too far out.
Where to start
Sets3
Reps10-15
Rest1.5 min
Tempo1-1-1
A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.