Barbell Glute Bridge

The Barbell Glute Bridge gets those glutes and hamstrings fired up. Barbell goes on the hips, paws on the ground, and thrust! Squeeze tight at the top - this one's all about that beary strong back side!

Instructions

1. Sit on the floor with your upper back resting against a bench or elevated surface and roll a barbell over your hips.
2. Bend your knees and place your feet flat on the floor, shoulder-width apart.
3. Hold the barbell with both hands to keep it stable.
4. Drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
5. Hold the top position for a moment before lowering your hips back to the starting position.

Benefits

• Strengthens the glutes and hamstrings.
• Improves hip mobility and stability.
• Enhances lower body power and performance.
• Can help alleviate lower back pain by strengthening the posterior chain.

Key Points

• Keep your core engaged to maintain stability.
• Ensure your feet are flat on the floor.
• Squeeze your glutes at the top of the movement.
• Do not overextend your lower back.

Common Mistakes

• Lifting with the lower back instead of the glutes.
• Allowing knees to cave inwards.
• Not squeezing the glutes at the top of the movement.
• Overextending the lower back.