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Barbell Glute Bridge

Barbell Glute Bridge demonstration
  • Glutes
  • Calves
  • Hamstrings

Equipment: Barbell

New to this

Your first barbell glute bridge

What weight should I start with on the barbell glute bridge?

Start with the empty 45 lb bar. The range of motion is shorter than a hip thrust, so you can usually handle about 20% more weight once you have the pattern down.

What usually goes wrong on the barbell glute bridge?

Lie flat on the floor with knees bent and feet planted about hip-width, heels close to your glutes.

Roll the padded bar over your hips and hold it with both hands.

Push through your heels and lift your hips until your body forms a straight line from knees to shoulders.

Hold the top for one full count, then lower until your glutes tap the floor.

You should feel this in the glutes and hamstrings. Quad burn means your feet are too far forward.

Most common mistake: pushing off the toes. Keep your weight in the heels and your shins vertical.

If the barbell is in use

The Barbell Hip Thrust is the bench-elevated version with more range and more load potential.

The Single Leg Glute Bridge is bodyweight only, and one leg at a time makes it plenty hard.

How to do it

  1. 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.

  2. 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.

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