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.
Primary muscles
- Glutes (Gluteus Maximus)
Secondary muscles
- Hamstrings
- Adductors
- Sets
- 3–4
- Reps
- 10–15
- Rest
- 60–90s
How to perform
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.
Hold the bar in place with both hands.
Drive through your heels and lift your hips.
Squeeze your glutes hard at the top.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.