Barbell Glute Bridge (hands on bar) Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Barbell Hip Thrust
How to: Barbell Glute Bridge (hands on bar)
- Lie on your back with your shoulders resting on a bench or a platform.
- Roll a barbell over your hips and position your feet flat on the ground, shoulder-width apart.
- Engage your core, and push through your heels to lift your hips towards the ceiling while squeezing your glutes.
- Pause at the top, then slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arched lower back during the lift.
- Not fully extending hips at the top of the movement.
- Raising the barbell too high or not at all.
Modifications
- Perform the movement without added weight for beginners.
- Use a stability ball under your upper back for more support.
Tips
- Ensure your feet are flat on the ground and your knees are at a 90-degree angle.
- Squeeze your glutes at the top of the movement for better activation.
- Avoid overextending your back by keeping it neutral throughout the exercise.
Barbell Glute Bridge (hands on bar) Alternatives
Tags
glutes
strength
barbell
fitness
hip extension
leg day