Barbell Glute Bridge
The barbell glute bridge is a compound lower body exercise that targets the glutes and hamstrings. Loading a barbell across the hips while lying on the floor and pressing upward maximizes glute activation through hip extension.
How to do it
- Sit on the floor with a barbell resting across your hips and your upper back against a bench.
- Plant your feet flat on the ground, hip-width apart, with knees bent at approximately 90 degrees.
- Brace your core and drive through your heels to lift your hips toward the ceiling.
- Squeeze your glutes hard at the top until your body forms a straight line from shoulders to knees.
- Slowly lower your hips back to the starting position and repeat for the desired number of repetitions.
Form cues
- Plant your feet flat and hip-width apart.
- Brace your core before lifting the weight.
- Drive through your heels to raise your hips.
- Squeeze your glutes firmly at the top.
- Lower your hips slowly back to the floor.
Breathing: Inhale as you lower your hips to the floor, and exhale steadily as you drive your hips upward.
Common mistakes
- Arching the lower back excessively at the top can strain the lumbar spine instead of focusing work on the glutes.
- Pushing through the toes shifts the workload to the quads and reduces glute activation.
- Using momentum instead of a controlled lift prevents full muscle contraction and lowers effectiveness.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, core.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60–90 s
Lose weight
3–4 sets × 12–15 reps, rest 60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel lower back discomfort, ease off the weight and focus on tucking your pelvis slightly.
- If you experience sharp pain in your hips or knees, stop the movement immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the barbell glute bridge?
You should feel the work primarily in your glutes and hamstrings. If you feel it mostly in your lower back, check that you are not over-arching your spine at the top.
How can I protect my hips from the barbell?
Place a barbell pad, folded towel, or yoga mat cushion directly over the bar where it rests against your hip bones for added comfort.
How often should I include this exercise in my routine?
2 to 3 times per week with at least one rest day between sessions is a great starting point for most beginners.