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Barbell Glute Bridge

Intermediate
Equipment
Glutes
Glutes
Abs
Abs
Hamstrings
Hamstrings
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Isolation
Force Type
Push (Bilateral)

The barbell glute bridge is a powerful isolation exercise designed to build glute strength, shape, and endurance. While squats and deadlifts engage the glutes, targeted movements like the glute bridge allow you to directly load and emphasize them for superior activation and muscle development.

Key Benefits:

  • Isolates and strengthens the gluteal muscles
  • Improves hip extension and posterior chain power
  • Reduces reliance on spinal erectors compared to hip thrusts or deadlifts
  • Enhances athletic performance in jumping and sprinting
  • Supports better posture and lower back health
  1. Sit upright on the floor with your legs extended and roll a barbell up to the crease of your hips.
  2. Lay back with your shoulders and upper back resting flat on the ground, holding the barbell to keep it in place.
  3. Brace your core and drive through your heels to lift your hips upward by squeezing your glutes.
  4. Lift until your hips are fully extended and your body forms a straight line from shoulders to knees.
  5. Lower the hips back down with control and repeat for the desired number of repetitions.
  • Use a pad or towel on the bar to protect your hips from discomfort.
  • Avoid overextending the lower back—focus on glute squeeze and pelvic tilt at the top.
  • At the top of the movement, your shins should be vertical and torso aligned.
  • Exhale at the top to reinforce core engagement and stability.
  • If you struggle to feel your glutes, place your hands on them and pause at peak contraction.

🍑 Add barbell glute bridges to your routine for stronger, more developed glutes that carry over into big lifts and athletic performance.

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