Barbell Glute Bridge
Strengthen your glutes with barbell glute bridges! A powerful exercise for building a stronger, more sculpted lower body.
The Barbell Glute Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and core. You'll need: exercise bench or barbell.
Required Equipment
Barbell Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Abdominals (rectus abdominis)
Barbell Glute Bridge Variations and Alternatives
How to do the Barbell Glute Bridge
Begin by sitting on the ground with your back perpendicular to a padded bench or the floor, your knees bent, and your feet planted firmly on the ground. Roll the barbell over your hips.
Using a pad or towel around the bar can provide some comfort for your hips.
Lie down on your back and position the barbell over your hips. Grip the barbell with both hands to keep it stable during the exercise.
Drive through your heels to press your hips upwards towards the ceiling. The motion should focus on lifting the hips by extending the hips, while your upper back remains on the floor or bench.
As you lift, ensure your chin is tucked and your spine remains neutral, squeezing your glutes tightly at the top of the movement.
Hold the top position for a moment before slowly lowering your hips back down to the starting position.
Repeat for the desired number of repetitions and sets, ensuring good form throughout each repetition.
Safety Tips: Start with a weight that is manageable for you and increase the weight progressively. Do not overextend your lower back at the top of the movement. Make sure your movements are controlled and that you do not allow the barbell to roll over your abdomen.
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Barbell Glute Bridge FAQs
What muscles does the Barbell Glute Bridge work?
The Barbell Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Barbell Glute Bridge?
Exercise bench or barbell.
Is the Barbell Glute Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Barbell Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Glute Bridge variations and alternatives?
Similar exercises include the Barbell Hyperextension, Barbell Elevated Hip Heel Thrust, Barbell Ka Glute Bridge and Barbell Single-Leg Elevated Hip Heel Thrust.
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