Glute Bridges
A posterior-chain exercise performed on the floor to lift the hips using bodyweight, targeting the glutes and hamstrings while improving hip strength, stability, and activation.
INTERMEDIATE
Barbell Hip Thrust On Floor
Barbell Hip Thrust on Floor activates muscles in the entire posterior chain of your lower body, including the hamstrings, quadriceps, adductors, and erector spinae muscles. Barbell hip thrusts improve your hip flexor muscles.
Demonstration Video
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Target Muscles
Instructions
- Lie on the floor with face up and bent knees, feet firmly on the floor, and the bar resting on your thighs. Grasp the bar with an overhand shoulder grip and hold it firmly in place.
- Squeeze your body and press your heels into the floor, lifting your hips. Pause at the top point, and be sure to squeeze glutes. Then return to the starting position in a controlled movement.
Tips
- Try not to stop before the full range of motion. Make sure your hips are fully open at the top.
- Avoid overstretching your lower back at the top of the movement.
Alternative Exercises
Alternating Reverse Lunges
A lower-body strength exercise targeting the quads, glutes, and hamstrings, performed by stepping backward into successive lunges to build balance, stability, and unilateral leg strength.
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