Barbell Glute Bridge
Also called weighted glute bridge
Quick answer
Barbell glute bridges are a loaded hip extension done lying on your back with knees bent and a barbell across your hips: you drive your hips up until your body forms a straight line from shoulders to knees. They mainly work the glutes, with the hamstrings and abs assisting.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do Barbell Glute Bridge
- 1
Sit down on the floor with your knees bent and a barbell across your hips. Lie down face up holding the barbell in place on across your groin area. This is your starting position.
- 2
Perform the movement by pushing your hips vertically up, driving the movement through your heels. Push up as far as you can.
- 3
Only your feet, upper shoulders and head should be touching the floor. Hold the contraction for a moment, then slowly return to the starting position.
Form cues
- Sit the bar in the crease of your hips, not on your stomach.
- Set your feet hip-width apart, close enough that shins are near vertical at the top.
- Drive through your heels and whole foot to lift your hips.
- Finish with ribs down and glutes squeezed, not an arched back.
- Use a bar pad or folded mat under the bar for comfort.
Breathing: Breathe in and brace before each rep, breathe out as your hips reach the top, and breathe in as you lower.
Common Barbell Glute Bridge mistakes
Arching the lower back at the top
Stop when your hips line up with your shoulders and knees, keeping your ribs down and chin slightly tucked.
Feet too far from the hips
Walk your feet in until your shins are roughly vertical at the top; feet far out shift the work toward the hamstrings.
Bar rolling toward the stomach
Hold the bar with both hands just outside your hips to keep it in the hip crease throughout.
Knees caving inward as the hips rise
Press your knees slightly outward so they stay in line with your toes.
Bouncing reps off the floor
Lower until your glutes lightly touch down and pause briefly before the next rep.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–15 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Barbell Glute Bridge variations and alternatives
Variations
- Glute Bridge
The bodyweight version for learning the pattern.
- Single-Leg Glute Bridge
Harder per leg without needing a barbell.
- Hip Thrust
Shoulders on a bench for a longer range of motion and usually heavier loads.
Alternatives
- Barbell Romanian Deadlift
A hip hinge that loads the glutes and hamstrings in a stretched position.
- Bulgarian Split Squat
A single-leg exercise that works the glutes hard.
- Glute Kickback
Works one glute at a time with no equipment.
Barbell Glute Bridge FAQ
What muscles does the barbell glute bridge work?
The glutes, mainly the gluteus maximus, do most of the work to extend your hips. The hamstrings assist, more so if your feet are farther from your hips, and the abs keep your pelvis and lower back steady as you lock out at the top.
Glute bridge vs hip thrust: what's the difference?
In a glute bridge your upper back stays on the floor; in a hip thrust your shoulders rest on a bench. The hip thrust gives a longer range of motion and usually allows heavier loads, while the bridge is quicker to set up and needs only a barbell and some floor space.
How do I make barbell glute bridges more comfortable?
Put a thick bar pad, folded mat or towel between the bar and your hips, and keep the bar in the hip crease rather than on your hip bones or stomach. Full-size bumper plates also help, because their larger diameter lets you roll the bar over your legs into position.
Why do I feel glute bridges in my hamstrings?
Usually because your feet are too far from your hips. Walk them closer so your shins are about vertical at the top, push through your heels and squeeze your glutes to finish each rep. A one-second pause at the top can also help you feel the glutes working.
Why do I feel glute bridges in my lower back?
Most often it comes from arching at the top to lift higher. Stop when your hips line up with your shoulders and knees, keep your ribs down, and tuck your pelvis slightly as you squeeze your glutes. Lowering the weight while you practice this usually helps.
Sources
Related calculators
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