Glute Bridge

Glute bridges overload the the glutes (bum) better than most other exercises, and are a great posterior chain exercise to support back health, aesthetics and athletic performance.

Primary Purpose: Strengthen the glutes; get sexy.

Additional Purposes: Train the back, core, hips and legs to work together, improving trunk and hip integrity. Build hip drive, improving squats, deadlifts and sprinting.


  • Wrap a pad around the centre of the barbell.
  • Lie on your back under the bar, positioning the pad in the crease of your hips.
  • Bring your heels close to your hips.
  • Squeeze your scapulae (shoulder blades) together and grip the bar.
  • Tilt your pelvis backwards and engage your glutes.



  • Digging your heels into the floor, contract your core and drive your hips up explosively. Keep your posterior pelvic tilt and lead with your glutes.
  • Extend your hips as far as possible without hyperextending your lower back. Expect to achieve some hyperextension of the hips (not the lower back).
  • Hold the very top position, squeezing your glutes.
  • Lower under control.

barbell bridge



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