Barbell · Glutes
There are 6 barbell exercises for the glutes here: 1 compound movement and 5 isolation exercises, all intermediate level. Good places to start: Barbell Bench Hip Thrust and Barbell Glute Bridge. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The gluteus maximus is the largest muscle in the body and the main hip extensor: it powers standing up from a squat, climbing and sprinting. The gluteus medius and minimus sit higher on the side of the hip; they lift the leg out to the side and keep the pelvis level when you stand on one leg.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Combine a bridge or hip thrust with a squat or lunge pattern, then add one abduction exercise. Single-leg glute bridges are a good bodyweight step up from the standard bridge.
BeginnerIntermediateAdvanced
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the glutes, also working the abs and hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes.
Free GymStreak calculators that go with glutes training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
