Barbell Glute Lift
Reps10 times
Calories burned82 kcal
LevelMedium
Changing duration and load is available in our application
Sit on the floor. Place your feet under the bar with the weight you need. To reduce discomfort during the exercise, use a large diameter bar or pad under the bar. Make sure the bar is in the middle of your thighs. Lie down on the floor. This will be your starting position. Raise your hips with the bar straight up, resting your feet on the floor. The weight of the body is supported by the feet and the upper back, which remains on the floor. Raise your buttocks as high as possible, then return to the starting position.
How to perform the exercise
10 times
82 kcal
Control your movement and do not rush.
01
Setup
Sit on the floor, place your legs under the bar with the desired weight; use a thick bar or a pad for comfort.
02
Position
Check the bar is at mid-thigh and lie on the floor — the start position.
03
Lift
Raise your hips with the bar vertically, pushing through your feet; the weight is supported by the feet and upper back.
04
Peak
Lift your glutes as high as possible and hold.
05
Lowering
Return to the start position under control.
Variants
Beginner
Use light weight and a bar pad.
Middle
Work with a moderate weight and a top pause.
Professional
Increase the weight and hold time.
Which muscles are working
Glutes and thighs
Benefits of the exercise
Strength
Develops the glutes and hamstrings.
Balance
Trains pelvis stability under load.
Simply
Lets you progress in weight.
Contraindications
Acute lower-back pain.
Recent pelvic or hip injuries.
Medical prohibition of axial loading.
Recommendations
Pad
Use a pad under the bar for comfort.
Bar
Keep the bar at mid-thigh.
Glutes
Squeeze the glutes at the top.
