How to do the Barbell Glute Bridge
- Lie on your back with a barbell across your hips, feet flat on the floor.
- Bend your knees and push through your heels, lifting your hips upward.
- Extend your hips until your body forms a straight line from your knees to your chest.
- Slowly lower your hips back towards the floor, feeling a stretch in your glutes.
Full technique — 6 steps
- Lie on your back on the floor with the barbell settled across your hips.
- Bend your knees, plant your feet flat about hip width apart, and hold the bar in place.
- Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
- Drive through your heels and extend your hips until your torso and thighs form a straight line.
- At the top, squeeze your glutes hard without arching your lower back or flaring your ribs.
- Lower your hips under control until your glutes return close to the floor, then begin the next rep.
Common mistakes
- Overarching the lower back at top
- Feet placed too far forward
- Pushing through the toes
- Letting knees collapse inward
- Stopping short of full hip extension
Form cues
- Drive knees slightly out
- Keep shins nearly vertical
- Chin slightly toward chest
- Finish with glutes
- Bar stays across hips
