Movement overview

The Barbell Glute Bridge is a compound exercise targeting the gluteal muscles, primarily the gluteus maximus. It involves lifting the hips off the ground while supporting a barbell across the hips, effectively engaging the lower body and core.

Step-by-step cues

1. Begin by sitting on the floor with your upper back resting against a bench and your feet flat on the ground, hip-width apart.
2. Roll a barbell over your legs until it is positioned directly above your hips. Use a pad to cushion your hips if necessary.
3. Brace your core and squeeze your glutes as you drive through your heels to lift your hips towards the ceiling.
4. Ensure that your body forms a straight line from shoulders to knees at the top of the movement.
5. Pause briefly at the top, then slowly lower your hips back to the starting position without touching the ground.
6. Repeat for the desired number of repetitions.

Technical tips

• Keep your chin tucked and gaze forward to maintain a neutral spine throughout the movement.
• Focus on squeezing your glutes at the top of each rep for maximum muscle engagement.
• Avoid arching your lower back; maintain a straight line from shoulders to knees.
• Ensure that your feet are placed firmly on the ground and do not shift during the exercise.
• Start with a lighter weight to master form before progressing to heavier loads.