Barbell glute bridge exercise
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Barbell glute bridge



Exercise details

  • Target muscle: Gluteus Maximus
  • Synergists: None
  • Mechanics: Isolation
  • Force: Push

Starting position

  1. Lie supine (on your back) under a loaded barbell and position the bar so that it is over your hips.
  2. Grip the barbell to keep it in place and flex both knees to plant both feet flat on the floor.

Execution

  1. Exhale as you raise the barbell off the floor by fully extending your hips.
  2. At the top of the movement, squeeze your glutes and hold for a count of two.
  3. Inhale as you slowly lower the barbell back to the floor.
  4. Repeat for the prescribed number of repetitions.

Comments and tips

  • The barbell glute bridge is an excellent exercise for isolating, strengthening, and building the gluteus maximus, making it a popular exercise amongst women who want to develop a firm and round bottom and anyone who understands the importance of the glutes in running, jumping, squatting, and deadlifting.
  • Engage your core throughout the entire exercise.
  • Drive through your heels to extend your hips.
  • To effectively target your glutes, make sure that your feet are planted on the floor close to your bottom. The reason is that the more flexed your knees are, the less contribution your hamstrings can make to extending your hips, thus putting more work on your gluteus maximus.
  • You may place a towel underneath the bar to relieve discomfort if there is any.
  • The barbell glute bridge is similar to the barbell hip thrust. The main difference between the two exercises is that, since the back is elevated in the barbell hip thrust, the hips will be able to travel through a greater range of motion.
  • See also the single leg glute bridge and the hip thrust.

Barbell glute bridge video

Sources

ExRx.net, Hip Articulations



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