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Exercise 1409 · REF qKBpF7I

Barbell Glute Bridge exercise animation

Barbell Glute Bridge

Category
Upper Legs
Equipment
Barbell
Target
Glutes

The barbell glute bridge loads hip extension directly with the shoulders on the ground, which lets you load the glutes heavier than most standing hip extension movements allow. It's become a staple accessory for glute-focused training because the bar sits right across the hips at the point of maximum resistance. Use padding on the bar and drive through the heels, squeezing hard at the top rather than just reaching it.

How to Do the Barbell Glute Bridge

  1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, squeezing your glutes.
  5. Slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Glute Bridge primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Lower Back.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band Seated Hip Internal Rotation Band · Glutes Band Squat Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Glute Bridge work?
The Barbell Glute Bridge primarily targets the glutes, with the hamstrings and lower back assisting.
What equipment do I need for the Barbell Glute Bridge?
The Barbell Glute Bridge is done with a barbell.
What's a good alternative to the Barbell Glute Bridge?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.