Barbell B-Stance Glute Bridge

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Instructions

Sitting on the floor with your legs straight, roll a weighted barbell up your legs until it is sitting on your hips (use padding around the bar if that is more comfortable for you). Lie down, bend your knees and put your feet flat. Your feet should be about hip-width apart. Split your stance so that your big toe on your back leg is roughly even with the heel on your front leg and raise onto the heel of the front foot. Lift your glutes and lower back off the floor by driving up through your heels. Drive your hips up as high as possible, squeezing the glutes hard. Squeeze your glutes for second or two at the top and lower all the way back down to the ground before repeating. You will feel this most in the glute of the back leg (the leg that is most bent). Make sure you do the desired number of reps on both legs.

Tip

Ensure to keep your core braced throughout this movement, so you don’t hyper extend your back. Do not rush through glute bridges. Take time to hold at the top and feel the glutes activate.

Tagged

glutes

Barbell B-Stance Glute Bridge

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