Barbell Glute Bridge Hands On Bar

1. Lie on your back on the floor with your knees bent and feet flat, hip-width apart.
2. Roll a padded barbell over your hips and hold it steady with both hands.
3. Plant your feet firmly and brace your core.
4. Drive through your heels to lift your hips upward until your body forms a straight line from shoulders to knees.
5. Keep the bar stable with your hands throughout the lift.
6. Squeeze your glutes hard at the top of the movement.
7. Lower your hips back down under control without letting them rest on the floor between reps.

Common Mistakes

• Hyperextending the lower back at the top: Arching the spine instead of squeezing the glutes shifts stress onto the lower back. Stop at a straight line from shoulders to knees and focus the squeeze on your glutes.
• Letting the bar roll during the lift: Failing to keep the bar steady with your hands can cause it to shift and lose balance mid-rep. Keep a firm grip and stable hand position throughout.
• Pushing through the toes: Weight shifting onto the toes reduces glute drive and brings the quads into the movement. Keep your weight through your heels.
• Placing the feet too far from the hips: A stance that's too far out changes the knee angle and limits how high you can drive your hips. Set your feet so your shins are roughly vertical at the top of the bridge.