Barbell exercise

Barbell Glute Bridge form, muscles worked, and workout tracking

The barbell glute bridge is a floor-based hip extension with a loaded barbell resting across the hips, targeting the gluteus maximus with assistance from the hamstrings through a shorter range than the hip thrust. Lifters use it to overload the glutes heavily at lockout, build hip extension strength for sprinting and deadlifting, and train the hips hard while keeping the lower back and knees under minimal stress.

Barbell Glute Bridge illustration

How to do Barbell Glute Bridge

  1. 1Sit on the floor and roll a padded barbell over your legs until it rests across the crease of your hips, then lie back with knees bent and feet flat.
  2. 2Grip the bar just outside your hips, tuck your chin, and brace your core so your ribs stay down.
  3. 3Exhale and drive through your heels to press your hips up until your body forms a straight line from knees to shoulders.
  4. 4Squeeze your glutes at the top rather than arching your lower back to lift the bar higher.
  5. 5Inhale as you lower your hips to the floor under control, letting the plates touch down softly before the next rep.

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Track Barbell Glute Bridge in Plates

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