Description
A strength training exercise that primarily targets the glutes, but also engages the hamstrings and lower back. The exercise is performed by laying on the ground with a barbell over your hips and pushing up with your glutes.
How to Do Barbell Glute Bridge
- 1Setup
Sit on the floor with your upper back against a bench or elevated surface, knees bent, and feet flat on the floor hip-width apart. Roll a loaded barbell over your hips, positioning it comfortably across your pelvic bone, potentially using a pad.
- 2Setup
Lie back so your shoulder blades are on the bench, ensuring your feet are close enough that your shins are vertical when your hips are fully extended. Brace your core and drive your heels into the floor.
- 3
Inhale, then exhale as you powerfully drive through your heels, lifting your hips off the floor towards the ceiling until your body forms a straight line from your shoulders to your knees. Squeeze your glutes forcefully at the top.
- 4
Hold the peak contraction for a moment, then slowly lower your hips back down to the starting position with control, maintaining tension in your glutes. Do not let your glutes completely relax on the floor between repetitions.
Tips
- To maximize glute activation, actively push your knees out slightly during the upward phase, engaging your glute medius and minimus.
- Ensure your chin is tucked towards your chest throughout the movement; this helps prevent hyperextension of the neck and keeps your spine neutral.
- Focus on driving through your heels, not your toes, to better engage your glutes and hamstrings and reduce quad dominance.
- Use a barbell pad or a folded yoga mat to cushion the barbell across your hips, significantly improving comfort and allowing for heavier loads.
Common Mistakes
- ×Hyperextending the lower back: Avoid lifting your hips so high that your lower back arches excessively; instead, stop when your body forms a straight line from shoulders to knees and focus on glute contraction.
- ×Not achieving full hip extension: Ensure you drive your hips up until your glutes are fully contracted and your body is in a straight line, as stopping short limits glute engagement.
- ×Allowing knees to cave in: Prevent your knees from collapsing inward by actively pushing them out slightly throughout the movement, which better activates the glutes.
Variations
Barbell Glute Bridge (hands on bar)
Strengthen your glutes and hamstrings with the barbell glute bridge. Learn proper form, setup, and execution for maximum hip extension and lower body
Barbell Glute Bridge Two Legs on Bench
Master the Barbell Glute Bridge for powerful glutes and strong hamstrings. Drive a barbell upwards while your upper back rests on a bench, enhancing
Glute Bridge Two Legs on Bench
Strengthen your glutes and hamstrings with the Glute Bridge on Bench. This effective bodyweight exercise builds hip strength and stability.
Dumbbell Single Leg Glute Bridge
Target your glutes and hamstrings with the Dumbbell Single Leg Glute Bridge. Enhance hip stability and core strength through this challenging unilateral
Related Exercises
Barbell one leg hip thrust
Master the barbell one-leg hip thrust to sculpt powerful glutes and hamstrings. This challenging exercise builds unilateral strength and stability,
Barbell Hip Thrust
Barbell Hip Thrust targets glutes, hamstrings, and quads. This powerful exercise builds lower body strength, improves hip extension, and enhances athletic
Barbell Seated Good morning
Strengthen your glutes, hamstrings, and lower back with the Barbell Seated Good Morning.
Dumbbell Glute Bridge
Build strong, sculpted glutes and strengthen your hips with the dumbbell glute bridge. Learn proper form to maximize muscle activation and prevent injury.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Barbell Glute Bridge in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free