Weighted Glute Bridge

HOW TO DO IT

1. 1Sit on the floor with knees bent and feet flat, roughly hip- to shoulder-width apart.
2. 2Place a padded barbell, dumbbell, or weight plate across your hip crease.
3. 3Lie back and set your arms by your sides, keeping both hands on the weight if it is not secured.
4. 4Tuck your chin slightly and brace your core so the ribs stay down.
5. 5Drive through your heels and mid-foot to lift your hips until your body forms a straight line from knees to shoulders.
6. 6Squeeze your glutes hard at the top, hold briefly, then lower your hips under control until they lightly touch the floor.

COMMON MISTAKES

• Arching the lower back at the top instead of finishing with the glutes.
• Pushing through the toes rather than the heels.
• Letting the weight slide down toward the thighs or up onto the stomach.
• Dropping the hips quickly on the descent, losing tension under load.

TIPS

• Keep the weight directly over the hip crease, not on the stomach or thighs.
• Push the floor away with your heels and think about driving the hips up and slightly forward.
• Pause for one to two seconds at the top and squeeze the glutes before lowering.
• Keep the ribs down and the pelvis level; the load will expose any lower-back arching immediately.

SAFETY

• Load the bar or dumbbell carefully and keep both hands on it if it is not a secured barbell, so it cannot roll onto the abdomen or neck.
• Avoid heavy loading if you have lower-back or hip issues, and stop if you feel the load shifting or the lower back taking over.
• Use a pad to protect the hip bones from the bar.

DETAILS

Muscles

Glutes

Equipment

BarbellDumbbellWeight PlateMat

Type

Strength Training

Difficulty

Intermediate

Tracked as

Weight & Reps

TECHNIQUE

Load type

Weighted