Barbell Glute Bridge

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General info

Force type

Exercise type

Mechanics type

Level

Targeted muscles

Glutes (look at the image)

Accessory muscles

Hamstrings, Calves

How to perform exercise

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
Extend as far as possible, then reverse the motion to return to the starting position.

What muscles work?

If the correct technique is followed, the following muscle groups work: Glutes, and auxiliary muscles: Hamstrings, Calves

Weight and number of repetitions

The number of repetitions and working weight depends on your goal and other parameters. But the general recommendations can be presented in the form of a table:

Goal	Sets	Reps	Weight, %1Rm	Rest between sets
Strength	2-6	1-5 reps	100-85%	3-7 min
Mass gain	3-6	6-12 reps	85-60%	1-4 min
Fat burning	2-4	13-25 reps	60-40%	1-2 min

In order to make the training more diverse and effective you have to change the number of repetitions and the working weight. It is important not to go beyond certain values!

Goal and number of variations		Level	Weight*	Reps*
			kg

*Specify the weight and the maximum number of repetitions that you can perform with this weight.

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Remembers your working weight
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Best workout routines with this exercise

These programs with this exercise «Barbell Glute Bridge» are among the best rated by athletes.

Exercise substitutions

You can try replacing the exercise «Barbell Glute Bridge» with one of these exercises. The possibility of replacement is determined on the basis of the muscle groups involved.