Barbell Glute Bridge

Learn how to do the barbell glute bridge with proper form to build stronger glutes and hamstrings with a loaded barbell.

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How to perform

Lie on your back with your knees bent, feet flat and about hip-width apart, heels close to your glutes. Roll the barbell over your hips, grip it firmly with both hands, and brace your core. Press through your heels and lift your hips until your body forms a straight line from knees to shoulders. Squeeze your glutes hard at the top and pause for a moment without arching your back. Exhale as you press up, inhale as you lower your hips slowly and under control back to the floor. Repeat for the desired number of reps.

Muscles worked

The barbell glute bridge is a hip-extension movement that loads the glutes through their full range while the hamstrings and lower back work to stabilize your pelvis and spine. The added bar increases resistance at the top of the lift, where your glutes are fully shortened.

• Glutes — primary hip extensors, drive the hips up
• Hamstrings — assist hip extension and help hold the bar steady
• Lower back — isometric stabilizer that keeps your torso aligned
• Core — maintains a neutral pelvis throughout the lift

Make it easier

Drop the barbell and perform the bridge with bodyweight only, or use a light dumbbell resting on your hips. Placing your feet closer to your glutes reduces the range and makes the movement easier to control while you learn to squeeze your glutes at the top.

Make it harder

Add more weight to the bar, use a slower tempo with a 2–3 second pause at the top, or raise your shoulders onto a bench for a deeper range of motion. A single-leg glute bridge with the barbell is a demanding advanced variation.

Common mistakes

• Mistake: Arching the lower back at the top to lift higher. Fix: squeeze your glutes and keep your ribs down; the line should be straight, not overextended.
• Mistake: Letting the bar roll or slide off your hips. Fix: grip the bar firmly and consider a pad; keep tension in your upper body throughout.
• Mistake: Bouncing off the floor between reps. Fix: lower slowly with control and reset before pressing up again.