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Upper Legs Exercise · Barbell

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. Begin lying on your back on the floor, knees bent and feet flat.
  2. Position a barbell across your hips, holding it securely with both hands.
  3. Brace your glutes and core, then raise your hips off the floor until your body forms a straight line from your knees to your shoulders.
  4. Hold briefly at the top, squeezing your glutes.
  5. Slowly lower your hips back to the starting position.
  6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

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

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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.