Barbell Resistance-Band Glute Bridge
Maximize glute activation by combining heavy barbell loading with band tension. This powerhouse movement targets strength and abduction to build size and stability in one effective exercise.
The Barbell Resistance-Band Glute Bridge is a compound exercise that mainly works the glutes & hips, with help from the hamstrings, quads and core. You'll need: barbell and resistance bands.
Required Equipment
Barbell Resistance-Band Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus)
Secondary
Hamstrings; Quads (quadriceps femoris); Abdominals (rectus abdominis)
How to do the Barbell Resistance-Band Glute Bridge
Setup
Place your upper back against a sturdy, non-slip bench.
Position a barbell across your hips, using padding if necessary for comfort.
Place a mini-loop resistance band around your thighs, just above your knees.
Your feet should be planted firmly on the floor at hip-width distance, knees bent.
Execution
Drive through your heels: Engage your glutes to lift your hips toward the ceiling, pushing against the resistance of both the barbell and the band.
Focus on abduction: Throughout the movement, actively push your knees outward against the resistance band to maximize glute engagement.
Lockout: At the top of the movement, squeeze your glutes at the peak contraction until your torso and thighs are in a straight line.
Control your descent: Slowly lower your hips back toward the floor while maintaining tension in the band and control of the barbell.
Repeat: Ensure constant time under tension until the desired number of repetitions is reached.
Barbell Resistance-Band Glute Bridge FAQs
What muscles does the Barbell Resistance-Band Glute Bridge work?
The Barbell Resistance-Band Glute Bridge mainly works the glutes & hips, with help from the hamstrings, quads and core. The main muscles are the gluteus maximus.
What equipment do you need for the Barbell Resistance-Band Glute Bridge?
Barbell and resistance bands.
Is the Barbell Resistance-Band 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 Resistance-Band Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
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