Choose an appropriate weight matching your fitness level. Lie flat on the mat, place the loaded barbell above your hips while securing the barbell with both hands. Push to your heels (feet in a shoulder-width stance) so that your femur and tibia bones make a 90- degree angle in the upper position.
Lift your pelvis (shoulders remain on the floor) all the way to the level of your shoulders and knees. Come down in the same way without lowering your glutes all the way to the mat. Go back to the starting position (laying your glutes down on the mat) only when you complete a sufficient number of repetitions. Breathe in as you go up and breathe out as you go down.
Make sure your feet are in the correct stance and your knees are at the correct angle.
Do not go higher in the top position than recommended to avoid hurting your lower back.
Along with breathing, control a neutral pelvis position and straightened torso all the way through.
Barbell Glute Bridge can cause lower back injury if performed with an inappropriate weight.
Place the loaded barbell directly above your hips, push to your heels and slowly raise the hips while securing the barbell with both hands.
You can use a padding to make the exercise more comfortable.
Beginners should start with empty barbell and add the weight slowly – barbell glute bridge can cause lower back injury if performed with wrong technique. The movement must be slow and under your full control. Try to keep your body arched for a few seconds before lowering the hips.