Barbell Glute Bridge EMOM – goal-dependent rep range (3,5 or 10). Complete required amount of reps every minute on the minute for 10 minutes (so 10 sets in total).


Feet need to be set up in line with the sit bones: so align the hip bone, knee and 2/3rd toe. Place a towel or mat across the front of the hips underneath the barbell.  Drive your hips up to the ceiling, squeezing the glutes. Keep a slight posterior pelvic tilt throughout to make sure you are using the glutes rather than the lower back. If you struggle to engage the glutes, pop a band around your knees, lift the toes and even turn your feet slightly out.


NOTE: 2 mins rest after EMOM to start first superset