Barbell Glute Bridge vs Seated Glute

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.

Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.

Extend as far as possible, then reverse the motion to return to the starting position.

In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.

Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.

Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.