Napra

Barbell Glute Bridge

PowerliftingIntermediate GlutesCalvesHamstrings Barbell
Barbell Glute Bridge, step 1
1. Lie on your back, feet flat, knees bent; bar across your hip crease, held with both hands.
Barbell Glute Bridge, step 2
2. Drive your hips up through your heels until shoulders, hips and knees line up; squeeze your glutes, then lower.

How to do it

  1. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
  2. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
  3. Extend as far as possible, then reverse the motion to return to the starting position.

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