Description

The barbell glute bridge on a bench is a compound exercise that primarily targets the glutes. It also engages the hamstrings, lower back, and core muscles.

Starting Position

Sit on the edge of a bench with your upper back resting against it, place a barbell over your hips, and ensure your feet are flat on the floor about hip-width apart.

Technical Execution

Drive through your heels, lift your hips up towards the ceiling, and fully extend your hips at the top while keeping your core engaged.

Range of Motion

Ensure a full range of motion by lowering your hips back down until they almost touch the ground before lifting back up.

Variations

Variations include single-leg glute bridges, elevating the feet on a box or stability ball, and adding resistance with bands or weights.

Common Mistakes

Common mistakes include using too much weight, not fully extending the hips, and arching the lower back excessively.

Practical Advice

Focus on squeezing the glutes at the top of the movement and maintaining a neutral spine position throughout.

Additional Notes

This exercise can help improve hip strength, power, and stability, which are beneficial for various sports and daily activities.

Difficulty Level

Intermediate

Equipment Needed

Barbell

Primary Muscles

glutes

Secondary Muscles