My glutes are already sore from last nights workout. I made sure to squeeze my glutes HARD during the barbell glute bridges (pic of exercise above). I used a fixed barbell (don’t do that- haha), but next time I need to use an Olympic bar so I can get under it, instead of lifting it and placing it on my hips. I’ll be able to lift more weight and be a little more comfortable that way.
50 lbs. wasn’t enough to make me feel challenged at rep 8. I could have done 50 reps with 50 lbs. A major drawback to this exercise is that it’s almost bordering on gym porn, but don’t let that put you off too much because the benefits outweigh the negatives. I still believe squats and deadlifts are the best mass builders, but you can activate the glutes and squeeze hard doing the Barbell Glute Bridge, so here is how to do it.
- Sit on the ground with a loaded barbell over your legs (don’t go too heavy to start). You may want to add a pad to the bar as it can become quite uncomfortable. Roll the bar so it is directly above the hips then lie flat on the floor.
- Now start by driving through the heels, extending your hips vertically through the bar. Your weight should be supported by your upper back rear delts and the heels of your feet.
- SLOWLY extend as far as possible and squeeze that contraction hard at the top, then reverse the motion to return to the starting position.
Remember you will activate more of the glutes at the top of the movement so no point going too heavy and just doing half reps! Pay close attention to form and the mind muscle connection on this exercise, your butt should be burning (like how your calves burn after a high volume workout).
Burn Baby Burn
Leg extensions: 2 warm-up sets with lighter weights ( 40 lbs. ) of 30 reps
Wide stance barbell squat: 95 lbs. – 6 sets of 8 reps
Seated leg curl: 70 lbs. – 4 sets of 8 reps, last set to failure
Single legged deadlift (foot on bench): 40 lbs. – 4 sets of 8 reps
Barbell Glute Bridge: 50 lbs. – 4 sets of 8 reps
Donkey calf raises: Calf press on horizontal leg press machine: -110lbs. – 3 sets of 20 reps
Seated calf raises: 3 sets of 20 reps