Barbell Feet Elevated Glute Bridge

Instructions for proper form

1. Begin by lying flat on your back on a mat with your feet elevated on a bench or step. 2. Roll a barbell over your hips and hold it in place with both hands. 3. Drive through your heels, engaging your glutes and lifting your hips towards the ceiling, maintaining a straight line from shoulders to knees. 4. Hold the top position for 1-2 seconds, squeezing your glutes, then lower your hips back to the starting position. Ensure your knees are aligned with your feet and do not let them flare out.

Common mistakes to avoid

Avoid hyperextending your lower back by keeping your core engaged throughout the movement. Do not raise your feet too high or let your knees move forward past your toes. Also, make sure your head remains on the floor and do not pull with your arms; the movement should primarily be driven through your glutes.

Benefits

Specific benefits of the exercise

Strengthens and targets the gluteus maximus effectively, improves hip extension power, and enhances core stability.

Expected results and timeframe

With consistent training, participants may notice increased glute strength and hypertrophy within 4-6 weeks, provided they maintain a proper diet and recovery..

Who this exercise is best for

This exercise is best for individuals looking to improve their glute strength, enhance athletic performance in sports that require explosive hip extension, or those interested in bodybuilding.

Scientific studies supporting its effectiveness

Research has shown that lower body exercises targeting the glutes, such as the glute bridge, can significantly increase glute muscle activation (Bunstad et al., 2019) and contribute to improved athletic performance.

Variations

Beginner modifications

To modify for beginners, perform the glute bridge without a barbell or with legs flat on the ground. Focus on mastering the form before adding resistance or elevation.

Advanced progressions

For advanced progressions, you can add a single-leg variation by raising one leg while performing the bridge, or increase the load on the barbell as you build strength.

Integrations

Complementary exercises

Complement this exercise with squats, deadlifts, and lunges for a comprehensive lower body workout.

Super set recommendations

Consider supersetting with barbell hip thrusts or Romanian deadlifts to maximize glute engagement and overall leg development.

Sample workout routines

A sample workout could include: Barbell Feet Elevated Glute Bridge (3 sets of 10-12 reps), Squats (3 sets of 8-10 reps), Leg Curls (3 sets of 12-15 reps), followed by something for upper body.

Exercise combinations

Combining this exercise with core training moves like planks or hanging leg raises can enhance overall stability while working the lower body.

Best time to do this exercise in your workout

The Barbell Feet Elevated Glute Bridge is best performed in the lower body segment of your workout, ideally after a dynamic warm-up and before finishing with isolation exercises.