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Barbell Glute Bridge
- 1 - Sit on the floor with your upper back against a flat bench and a barbell resting across your hips (use a pad or folded mat for comfort).
- 2 - Plant your feet flat on the floor, hip-width apart, with your knees bent at approximately 90 degrees.
- 3 - Grip the barbell with both hands to stabilize it across your hips throughout the movement.
- 4 - Brace your core, tuck your chin slightly, and drive through your heels to thrust your hips upward toward the ceiling.
- 5 - Squeeze your glutes hard at the top of the movement until your body forms a straight line from your shoulders to your knees.
- 6 - Hold the top position for 1–2 seconds, then slowly lower your hips back down to the floor in a controlled manner.
- 7 - Repeat for the desired number of repetitions, maintaining consistent glute engagement throughout each rep.
