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Barbell Glute Bridge

The Barbell Glute Bridge primarily targets your Glutes, with support from Calves, Hamstrings. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Glutes Secondary muscles: Calves, Hamstrings

How to perform Barbell Glute Bridge

  1. Step 1. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
  2. Step 2. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
  3. Step 3. Extend as far as possible, then reverse the motion to return to the starting position.

Frequently asked questions

What is the primary muscle group targeted by the barbell glute bridge?

The barbell glute bridge is an isolation movement that focuses almost exclusively on the gluteus maximus. Unlike the hip thrust, it has a shorter range of motion which minimizes quad involvement.

How should I position my feet for maximum glute activation?

Place your feet flat on the floor at shoulder-width distance. Position them so your shins are vertical at the top of the movement to ensure the glutes, rather than the hamstrings, do the work.

What is a common mistake to avoid during the lockout?

Avoid hyperextending the lower back at the top of the rep. Focus on a posterior pelvic tilt by tucking your chin and bracing your core to keep the spine neutral.

How should a beginner progress toward using a barbell?

Start with bodyweight glute bridges to master the hip hinge and pelvic floor engagement. Once comfortable, progress to using a single dumbbell or a resistance band across the hips before moving to a barbell.

What is the recommended set and rep range for this exercise?

For hypertrophy and strength, perform 3 to 4 sets of 8 to 12 repetitions. Ensure a one-second pause at the top of each rep to maximize time under tension for the gluteal muscles.

Sample sets & reps for Barbell Glute Bridge

  • Strength accessory: 4 sets × 6-8 reps, 90s rest. 75-80% 1RM, RPE 7-8.
  • Hypertrophy: 3-4 sets × 8-12 reps, 60-90s rest. RPE 8, controlled tempo.
  • Metabolic stress: 3 sets × 15-20 reps, 30-45s rest. RPE 9, last set to failure with rest-pause.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Glutes exercises

  • Ankle On The Knee — stretch
  • Butt Lift (Bridge) — bodyweight
  • Downward Facing Balance — ball
  • Flutter Kicks — bodyweight
  • Glute Kickback — bodyweight

See all Glutes exercises →

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