How to do the Barbell Glute Bridge
Barbell Glute Bridge is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Hamstrings and Lower Back.
Barbell Glute Bridge demonstration · © GymiaFit
Barbell Glute Bridge at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings, Lower Back
- Equipment
- Barbell
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Barbell Glute Bridge step by step
- 1Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
- 2Place a barbell across your hips, holding it securely with both hands.
- 3Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- 4Pause for a moment at the top, squeezing your glutes.
- 5Slowly lower your hips back down to the starting position.
- 6Repeat for the desired number of repetitions.
A free workout that uses it
Barbell Glute Bridge — questions
What muscles does the Barbell Glute Bridge work?
The Barbell Glute Bridge primarily targets the Glutes. It also recruits the Hamstrings, Lower Back as secondary movers.
What equipment do I need for the Barbell Glute Bridge?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Barbell Glute Bridge suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Barbell Glute Bridge?
Barbell Glute Bridge Two Legs On Bench (male), Barbell Lying Lifting (on Hip), Barbell Clean-grip Front Squat train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
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