Barbell Glute Bridge

How to perform

Step by step instructions:

1. Begin by setting up a barbell on the floor and adding weight plates to each end as desired. Make sure the weight is evenly distributed on both sides.

2. Sit on the ground with your back against the bench. Place your upper back and shoulder blades on the bench for support.

3. Roll the barbell over your hips and pelvis, ensuring it is centered and stable.

4. Bend your knees and place your feet flat on the ground about hip-width apart. Your shins should be perpendicular to the ground.

5. Engage your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling. Your body should form a straight line from your knees to your shoulders.

6. Pause at the top of the movement and squeeze your glutes for a brief moment to maximize muscle activation.

7. Lower your hips back down to the starting position with control, without letting your hips touch the ground.

8. Repeat for the desired number of repetitions, typically 10-15 reps for 2-3 sets.

9. Be mindful of your form throughout the exercise, ensuring your back stays straight and your core remains engaged.

10. To finish, carefully release the barbell from your hips and safely rack it back on the floor. Stretch your glutes and hamstrings if needed after completing the exercise.

Equipment required

Barbell
Barbell equipment consists of a long metal bar with weighted plates attached on each end. It is primarily used for strength training exercises like squats, deadlifts, and bench presses. The barbell allows for a wide range of movements that target multiple muscle groups simultaneously, making it a versatile tool for building muscle mass and increasing overall strength. It is commonly used by athletes, bodybuilders, and fitness enthusiasts to improve physical performance and achieve fitness goals.