Videos
Instructions
- Lie on your back with knees bent and feet flat on the floor, shoulder-width apart.
- Position the barbell across your hips, holding it in place with both hands.
- Brace your core and squeeze your glutes to lift your hips toward the ceiling.
- Pause at the top with your body forming a straight line from shoulders to knees.
- Lower your hips back to the ground in a controlled motion.
Technical Tips
- Keep your feet flat and knees aligned with your toes throughout the movement.
- Avoid overextending your lower back at the top of the lift.
- Use a barbell pad or towel for hip comfort if needed.
Breathing Tips
- Inhale before lifting your hips.
- Exhale as you drive your hips upward.
- Inhale as you return to the starting position.
Medical restrictions
- Lower back pain or lumbar spine injury
- Hip joint issues
- Post-surgical recovery in pelvic or abdominal area
Description
The Barbell Glute Bridge is a powerful lower body exercise designed to activate and strengthen the glutes, particularly the gluteus maximus. By placing a barbell across the hips, this variation significantly increases resistance, making it ideal for those aiming to build muscle mass, enhance athletic performance, or improve hip stability. Unlike traditional squats or lunges, the barbell glute bridge isolates the glute muscles while minimizing strain on the knees and lower back, making it a safe and effective choice for many training levels. This exercise is especially popular in strength training, bodybuilding, and sports performance programs for its targeted activation and hypertrophy potential. It also supports better posture and injury prevention by correcting glute imbalances that often arise from prolonged sitting. Whether you're looking to enhance your lower body aesthetics or improve functional movement, the barbell glute bridge delivers measurable results in a short amount of time.
What muscles do barbell glute bridges work?
Barbell glute bridges primarily target the gluteus maximus and also engage the hamstrings, quadriceps, abs, and lower back for stabilization.
How is a barbell glute bridge different from a hip thrust?
The barbell glute bridge is performed on the floor, while a hip thrust is done with the upper back elevated, allowing a greater range of motion and increased glute activation.
Can beginners do barbell glute bridges safely?
Yes, beginners can perform barbell glute bridges safely by starting with light weights and focusing on proper form to prevent injury and ensure effective muscle engagement.
Is the barbell glute bridge good for building glute size?
Yes, the barbell glute bridge is excellent for glute hypertrophy due to its ability to isolate and load the glute muscles effectively.
How heavy should I go with barbell glute bridges?
Choose a weight that allows you to perform the exercise with proper form for 8–15 reps, gradually increasing as your strength improves to continue challenging the glutes.