Barbell Glute Bridge
10 reps
Drive your heels down and push your hips up until they lock out.
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GLUTES
Barbell Glute Bridge
This is a floor-based hip extension loaded with a barbell resting over your hips. Stacking weight on top of the movement lets you overload the glutes far past what bodyweight bridges allow, building both strength and drive through the hips. It's a solid pick when you want direct glute work without needing a bench.
How to do it
- 1
Lie flat on your back and roll a barbell so it sits across the crease of your hips. Plant both feet on the floor, knees bent.
- 2
Grip the bar to keep it steady, then squeeze your glutes and press through your heels to lift your hips upward.
- 3
Stop once your body forms a straight line from your knees to your shoulders, and pause there briefly.
- 4
Lower under control until your hips return close to the floor.
- 5
Keep the effort in your glutes and hamstrings rather than arching through your lower back, and avoid over-driving past a neutral hip lockout.