2 years ago1,000+ Views

Barbell glute bridges are amazing for getting that nice booty. You can even use a dumbbell if you're not comfortable using a barbell! For this movement, you can either rest on a bench, or you can lay flat on the ground. For this exercise, we'll rest on a bench.

1) Sit down on the ground with the bench directly behind you. Have a barbell (or dumbbell) resting across your hips.
2) Lean back against the bench so that your shoulder blades are near the top of it.
3) Begin the exercise by driving through your feet. Extend your hips as far as possible. The weight should be supported by your shoulder blades and your feet. Return to the starting position.
If you have any additional tips for this exercise, please let me know in the comments below and I will add them to this card and tag you in it. :)
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This can be done from a standing position and for beginners without Dambals by discouraging knees and legs open and then move the trunk to the front and the back .... I noticed the evolution with this exercise,
@BluBear07 yeah start with lighter weight! a lot of the times i just use a db
I could never do this ...even on my best day lol. maybe with just the bar alone
Yeah the sleeve you can wrap around the barbell? Yeahhh that's like necessary. I agree it can hurt without it
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