Barbell Ka Glute Bridge
Build a stronger, more defined glutes with Barbell Glute Bridges. A powerful exercise for lower body strength and stability.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Position a bench horizontally behind you and sit on the ground with your shoulder blades against the bench.
Place a barbell over your hips. If you have access to a padded mat or barbell pad, place it on the bar where it will contact your hips to prevent discomfort.
Bend your knees and plant your feet flat on the floor, approximately shoulder-width apart. Make sure the barbell is centered and stable over your hips.
Brace your core and squeeze your glutes, driving through your heels to lift your hips upward. As you lift, the weight on the barbell should act as resistance.
Extend your hips until your body forms a straight line from your shoulders to your knees at the top of the movement, making sure not to hyperextend your lower back.
Hold the position for a moment, keeping your core engaged and your glutes tight.
Slowly lower your hips back down to the starting position, maintaining control and not allowing the weight to drop rapidly.
Repeat for the desired number of reps and sets. Ensure safety by using an appropriate amount of weight and performing the exercise with controlled movements. If you are new to this exercise, consider having a spotter or trainer assist you.
---