Barbell

Glute bridge

Forming a bridge shape with your body is one of the best ways to isolate your gluteal muscles. Strong glutes look great and are incredibly important for overall power. This exercise conditions you for other barbell exercises and helps prevent lower back injury.

Exercise profile

Equipment

Barbell, bench

Primary muscle group

Glutes

Secondary muscle groups

Core, hamstrings

1 Sit on the floor in front of a bench with your legs extended. Place the bar over your thighs.

2 Get into position by lifting your hips and leaning back onto the bench. Rest your shoulder blades on the bench, bend your knees, and plant your heels firmly on the floor. Position the bar over your hip joints. Inhale.

3 Exhale and push through your heels to lift your hips towards the ceiling, forming a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement.

4 In a controlled manner, return to the step 2 position. That is one rep. Repeat for the number of reps given in your workout.