Strength Training · Bodybuilding
Barbell Glute Bridge
The barbell glute bridge is a weighted hip lift performed with your shoulders on the floor. It trains your glutes to extend your hips through a short range of motion.
- Beginner
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Sit on a mat with your legs extended in front of you.
- Roll a padded barbell over your legs to your hip crease.
- Lie back with your head and shoulders resting on the floor.
- Plant your feet about hip-width apart with your knees bent.
- Hold the bar steady with both hands.
- Raise your hips until your shoulders, hips, and knees form a straight line.
- Lower your hips back to the mat.
Form cues
- Keep your whole foot planted.
- Finish with shins nearly vertical.
- Exhale as you lift.
Common mistakes
- Arching your lower backKeep your ribs down so the lift comes from your hips rather than bending your lower back.
- Letting your knees collapse inwardKeep each knee pointing toward the middle toes of that foot.
- Bouncing off the floorPause briefly at the bottom before starting the next repetition.
Safety
A heavy or poorly positioned bar can put painful pressure on the front of your hips or roll toward your abdomen. Excessive load or fatigue can make it difficult to lower the weight safely.
- Secure the plates with collars before starting.
- Use a setup with enough clearance to roll the bar off your hips without trapping your legs.
- Practice with a light load before adding weight.
- Stop the set if you feel sharp pain or lose control of the bar.
If you have ongoing hip or lower-back symptoms, use an unloaded version or ask a physiotherapist whether loaded bridges are appropriate.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Barbell
- Barbell Collar
- Barbell Pad
- Exercise Mat
- Weight Plate
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min
Finish each set with about two good repetitions still possible.