Bench Glute Bridge
Use a barbell with shoulders on a bench. Drive the hips up and squeeze the glutes, then lower under control. Targets glutes and hamstrings; builds stronger hips.
Basic Info
- Primary Muscle Group
- Legs
- Detailed Muscles
- Quadriceps / Hamstrings / Glutes
- Equipment
- Barbell
- Also Known As
- ベンチグルートブリッジ / バーベルグルートブリッジ
How to Perform
- Keep your spine neutral and hinge from the hips.
- Lower until you feel tension in the posterior chain.
- Drive through your feet to stand back up.
Form Tips
- Keep a neutral back
- Do not lock your knees hard
- Keep load close to your body
Pro Tips
- Warm up hips and ankles before heavier sets.
- Use safety settings when training with high loads.
Rep Guide
General guidelines. Adjust based on your goal, experience, and condition.
- Strength: 1-5 reps
- Hypertrophy: 6-12 reps
- Endurance: 13-20 reps
Get the app
Log your trainingand workoutsin Biggr.Start for freeright now.
Social Videos