Exercise library · Glutes

How to Do Barbell Glute Bridge

Step-by-step instructions, muscles worked and workouts that use the barbell glute bridge.

How to do it

1. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
2. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
3. Extend as far as possible, then reverse the motion to return to the starting position.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Barbell Hip ThrustGlutes

Kneeling SquatGlutes

Kneeling Jump SquatGlutes

Butt Lift (Bridge)Glutes

Single Leg Glute BridgeGlutes

Glute KickbackGlutes

Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.