Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Barbell Glute Bridge
GlutesBeginner

Barbell Glute Bridge

A glute bridge from the floor with a barbell across the hips. It loads the glutes heavily through a shorter range than a hip thrust.

Sign in to add to your day

Primary muscles

  • Glutes (Gluteus Maximus)

Secondary muscles

  • Hamstrings
  • Adductors
Sets
3–4
Reps
10–15
Rest
60–90s

How to perform

Barbell Glute Bridge movement

Main muscles working (thicker lines)

Starting position

Lie on your back with a padded barbell over your hip crease, knees bent and feet flat hip-width apart.

  1. 1

    Hold the bar in place with both hands.

  2. 2

    Drive through your heels and lift your hips.

  3. 3

    Squeeze your glutes hard at the top.

  4. 4

    Lower the hips back to the floor under control.

Breathing: Exhale as you lift, inhale as you lower.

Coaching tips

  • Ribs down

  • Drive through heels

  • Pause at the top

Common mistakes

  • Arching the back instead of extending the hips

  • No bar padding

  • Bouncing off the floor

Safety notes

  • Use large plates or roll the bar over your legs carefully to get into position.

Details

Body parts
Glutes · Hips · Lower Body
Equipment
Barbell · Weight Plate
Movement
Hinge
Exercise type
Compound
Training goals
Muscle Growth · Strength

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Kneeling SquatIntermediate→

Easier Variations

  • Band-Resisted Glute BridgeBeginner→
  • Glute BridgeBeginner→

Variations

  • Barbell Hip ThrustIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.