Type: Powerlifting
Main Muscle Worked: Glutes
Equipment: Barbell
Level: Intermediate
The barbell glute bridge is a weighted variation of the glute bridge. It allows you to build gluteal muscle strength and endurance. This exercise can also be done with different types of weights, such as dumbbells or kettlebells.
Barbell Glute Bridge Instructions:
- Lay down flat on the floor, and roll a barbell up to the crease of your hips.
- Extend upward with your back and heels supporting the weight of the bar, while lifting your toes off the floor and pushing through your heels to maximize glute activation.
- Push the bar up as high as possible and hold it for five seconds making sure your spine doesn’t round and your hips don’t sag.
- Lower your hips back to the starting position and repeat for the desired number of repetitions.