Glute Bridge

What it is

This exercise is a powerful lower body movement that strengthens your gluteal muscles. You perform it by driving your hips upward with a loaded barbell resting across them. It effectively targets your glutes, with secondary engagement of your hamstrings and calves.

Technique tips

• Use a pad or fat bar to protect your hips from the barbell.
• Drive through your heels to activate your glutes effectively.
• Keep your chin slightly tucked and eyes forward during the lift.
• Extend your hips fully, forming a straight line from knees to shoulders.
• Brace your core throughout the movement to stabilize your spine.
• Control the barbell on the way down, rather than letting it drop.

How to track your progress

Log reps, and add the extra load if you wear a belt or a vest. Straddly counts your bodyweight in the estimated max, so added weight and extra reps both show up as progress, and new records are flagged during the session.