Barbell Ka Glute Bridge
Build a stronger, more defined glutes with Barbell Glute Bridges. A powerful exercise for lower body strength and stability.
The Barbell Ka Glute Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the lower back and quads. You'll need: exercise bench or barbell.
Required Equipment
Barbell Ka Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Spinal Erectors (erector spinae); Quads (quadriceps femoris)
Barbell Ka Glute Bridge Variations and Alternatives
How to do the Barbell Ka Glute Bridge
Position a bench horizontally behind you and sit on the ground with your shoulder blades against the bench.
Place a barbell over your hips. If you have access to a padded mat or barbell pad, place it on the bar where it will contact your hips to prevent discomfort.
Bend your knees and plant your feet flat on the floor, approximately shoulder-width apart. Make sure the barbell is centered and stable over your hips.
Brace your core and squeeze your glutes, driving through your heels to lift your hips upward. As you lift, the weight on the barbell should act as resistance.
Extend your hips until your body forms a straight line from your shoulders to your knees at the top of the movement, making sure not to hyperextend your lower back.
Hold the position for a moment, keeping your core engaged and your glutes tight.
Slowly lower your hips back down to the starting position, maintaining control and not allowing the weight to drop rapidly.
Repeat for the desired number of reps and sets. Ensure safety by using an appropriate amount of weight and performing the exercise with controlled movements. If you are new to this exercise, consider having a spotter or trainer assist you.
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Barbell Ka Glute Bridge FAQs
What muscles does the Barbell Ka Glute Bridge work?
The Barbell Ka Glute Bridge mainly works the glutes & hips and hamstrings, with help from the lower back and quads. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Barbell Ka Glute Bridge?
Exercise bench or barbell.
Is the Barbell Ka 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 Ka Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Barbell Ka Glute Bridge variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Elevated Hip Heel Thrust, Dumbbell Glute Bridge and Bench Glute Bridge.
Training calculators
Work out the numbers behind your training before your next session.
- How do I calculate my TDEE?Estimate the calories you burn across a full day, training included.
- How many calories do I burn at rest?Calculate your basal metabolic rate, the energy your body uses at rest.
- How does my strength compare?Check your estimated max and the strength level it puts you at.
- How can I plan my strength progression?Map out a plan for your squat, bench press or deadlift.