Barbell Glute Bridge
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Glute Strength
Core Stability
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Barbell
Padding (hip pad or rolled mat for comfort)
Mat (optional)
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Intermediate to Advanced
Overview
The Barbell Glute Bridge is a powerful posterior chain movement designed to build maximal glute strength and improve hip extension. This movement allows for progressive overload and is excellent for targeting the glutes more directly than squats or deadlifts.
Muscles Worked
PRIMARY:
Gluteus maximus
Hamstrings
SECONDARY:
Core
Erector spinae
STEP-BY-STEP INSTRUCTIONS
Sit on the ground with your upper back pressed against a bench or wall. Roll a loaded barbell over your hips (use padding for comfort).
Bend your knees and place your feet flat on the floor, hip-width apart.
Brace your core and drive through your heels to lift your hips toward the ceiling.
Squeeze your glutes at the top and keep your torso parallel to the ground.
Pause at the top, then lower the barbell back to the starting position with control.
Repeat for the prescribed reps.
Variations
Barbell Glute Bridge with Band (glute loop above knees)
Tempo Barbell Glute Bridge
Barbell Glute Bridge with Pause Hold
Benefits
Builds significant glute strength and hypertrophy
Reinforces proper hip extension mechanics
Reduces reliance on spinal extension for posterior chain work
Translates well to improved athletic performance
COACHING CUES
Press the floor away with your heels
Keep your ribs down and core braced
Squeeze your glutes, not your lower back
Pause at the top for a strong lockout
Notes
The Barbell Glute Bridge is a key glute-focused lift that allows for heavy loading in a safe, spine-friendly position. It’s ideal for building stronger, more powerful hips that support everything from running and jumping to lifting.