Partial Glute Bridge (Barbell)
Complete guide to Partial Glute Bridge (Barbell). Learn proper form, technique, and execution. Targets Hips — Glutes. Requires barbell. Step-by-step instructions and expert tips.
How to Perform Partial Glute Bridge (Barbell)
Add the appropriate amount of weight and sit on the floor with your upper back against a bench.
Roll the barbell over your legs and position it across your hips, using a pad for comfort.
Plant your feet flat on the floor with your knees bent.
Engage your abs and take a breath.
Drive your hips partway upward by squeezing your glutes, stopping short of full extension and exhale.
Slowly lower your hips back down and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |