Dumbbell Glute Bridge
Gluteus Maximus·Dumbbells·Beginner·Compound
Barbell Glute Bridge
The Barbell Glute Bridge is a heavy floor-based hip extension exercise that targets the glutes. With your upper back on the floor instead of a bench, it is a shorter range of motion than a hip thrust and much easier to set up when handling a heavy barbell.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
How to
How to do the Barbell Glute Bridge
- 01
Sit on the floor with your legs extended and roll a loaded barbell over your hips (use a pad for comfort).
- 02
Lie back so your upper back rests on the floor, then bend your knees and plant your feet flat, about hip-width apart.
- 03
Grip the bar on either side of your hips to keep it steady.
- 04
Brace your core and drive through your heels to lift your hips until your body forms a straight line from knees to shoulders.
- 05
Squeeze your glutes hard at the top.
- 06
Lower your hips back to the floor with control.
Performance tips
Cues that matter
- Tuck your chin and keep your ribs down to avoid arching your lower back
- Use plates large enough to clear your hips when setting up
- Drive through your heels rather than your toes
Common questions
Frequently asked
What muscles does the Barbell Glute Bridge work?
The Barbell Glute Bridge primarily targets the Glutes. Supporting muscles include Gluteus Maximus, Hamstrings.
Is the Barbell Glute Bridge a compound or isolation exercise?
The Barbell Glute Bridge is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Barbell Glute Bridge?
You need the following equipment: Barbell.
What difficulty level is the Barbell Glute Bridge?
The Barbell Glute Bridge is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
