Lie on your back and drive your hips upward with a barbell resting across your hips, performing hip extension that primarily works the glute muscles.
How to do the Barbell Glute Bridge#
- Lie on your back with knees bent and feet flat about hip-width apart, and position the barbell securely across your hips.
- Brace your core and squeeze your glutes before initiating the movement.
- Press through your heels to lift your hips until your torso and thighs form a straight line.
- Hold the top briefly while maintaining glute contraction and a neutral spine.
- Lower your hips under control until they return close to the floor without relaxing completely.
Muscles worked#
- Primary: Glutes (Gluteus Maximus)
- Secondary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)
Common mistakes#
- Overarching the lower back at the top of the lift.
- Pushing through the toes instead of driving through the heels.
- Letting the knees collapse inward during the ascent.
- Using a fast bounce rather than controlled hip extension.
