Barbell Glute Bridge
Engage your glutes and core with this foundational hip extension exercise.
- 45 secDuration
- 1 × 12Reps
- Flat Weight Bench, Olympic Barbell, Olympic Barbell With Weight PlatesEquipment
Muscles Targeted
- Glutes
- Hamstring
How to Perform
- Sit on floor, roll barbell over hips.
- Lie back, bend knees, feet flat.
- Drive hips up, squeeze glutes hard.
- Lower hips with control.
- Repeat for reps.
Common mistakes
- Moving too quickly — use a slow, controlled tempo.
- Using more range than you can control — shorten the movement if your form changes.
- Holding your breath — breathe steadily throughout the exercise.
Pro tip
Start with a comfortable range and prioritise control over speed or distance.
How Kai uses this exercise
Kai adjusts the duration, reps, and difficulty using your form score and session feedback.
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