Barbell glute bridge
- Sit on the floor and roll a loaded barbell over your legs until it is positioned directly over the crease of your hips. A pad on the bar is recommended for comfort.
- Lie back onto the floor. Bend your knees and plant your feet firmly, hip-width apart. Lightly hold the barbell with your hands to keep it stable.
- Brace your core, drive through your heels, and lift your hips until your body forms a straight line from your shoulders to your knees. Squeeze your glutes hard at the top.
- Lower your hips and the barbell back to the floor with control.
Tips
- Before lifting, position the barbell directly over the hip crease so it stays centered there throughout the movement rather than rolling toward your abdomen or thighs.
- At the top of each rep, pause briefly with your hips fully raised and your glutes firmly squeezed before lowering with control.
- Keep your chin slightly tucked and the back of your head in contact with the floor throughout the lift so your neck stays in a stable position.
Common mistakes
- Pushing through the toes rather than the heels causes the feet to shift and the hips to rise unevenly.
- Hyperextending the lower back at the top of the movement so the hips rise above the straight line from shoulders to knees.
- Allowing the knees to fall inward as the hips rise instead of keeping them tracking over the feet.
Make Every Set Count.
Plan your workouts, track every session, and see your progress over time.
