Barbell Hip Bridge

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The barbell hip bridge is a targeted workout that focuses mainly on the glutes.

It involves lying on the ground with a barbell placed across the hips, then lifting the hips up.

This exercise effectively isolates the glutes, helping to strengthen and tone this muscle group.

Position yourself on the floor with your back flat and your feet shoulder-width apart, knees bent, and your heels close to your glutes.
Place a barbell across your hips, holding it with both hands, palms facing up.
Engage your core and glutes, and push through your heels to lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Hold the top position for a brief moment, squeezing your glutes.
Lower your hips back down to the starting position, keeping your core and glutes engaged throughout the movement.
Repeat the exercise for the desired number of repetitions.

Start by lying on your back with your knees bent and feet flat on the ground, shoulder-width apart.
Place the barbell across your hips, gripping it firmly with both hands.
Engage your glutes and core muscles as you lift your hips off the ground, creating a straight line from your knees to your shoulders.
Squeeze your glutes at the top of the movement, focusing on contracting them as much as possible.
Lower your hips back down to the starting position, maintaining control throughout the entire exercise.
Perform the barbell hip bridge exercise for 3 sets of 10-12 repetitions, gradually increasing the weight as you progress.