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Barbell Glute Bridge

Step by step instructions, muscle activation and variants for the Barbell Glute Bridge.

MediumGlutes

About this exercise

The barbell glute bridge is a hip-hinge exercise performed lying on the floor with a barbell loaded across the hips. Placing the hands on the bar helps stabilize the load during the movement, making it easier to control heavier weights while maximally engaging the glutes and hamstrings.

How to Perform

  • Sit on the floor with your upper back against a bench or flat on the floor, and roll the barbell over your hips
  • Bend your knees to about 90 degrees and place your feet flat on the floor, hip-width apart
  • Grip the barbell with both hands at hip level to keep it stable throughout the movement
  • Brace your core and press through your heels to drive your hips upward
  • Squeeze your glutes hard at the top until your thighs and torso form a straight line
  • Hold the top position briefly, then lower your hips back toward the floor with control
  • Do not let your lower back hyperextend at the top; focus on posterior pelvic tilt

Muscle Activation

Primary
Glutes
Secondary
HamstringsLower back

Common Mistakes

Common mistakes content is coming soon.

About the Barbell Glute Bridge

The Barbell Glute Bridge is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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