Barbell Glute Bridge being performed with proper form

How to do a Barbell Glute Bridge

Reviewed by Jim Parker, CPT, B.A. Kinesiology

Sets Logged
823,076
Popularity Rank
475th
Difficulty
Intermediate
Glutes Strength
84 mSCORE 43rd
Equipment Required

Workouts with Barbell Glute Bridge

    Target muscles worked

    Primary Muscles
    Glutes
    Secondary Muscles
    Hamstrings

    Instructions for Proper Form

    Barbell Glute Bridge is a weighted variation of the more standard Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a barbell across your hips, you can add significantly more resistance than bodyweight alone. This is a great variation for developing both strength and power in your glutes.

    1. Lie on your back and position a barbell across your hips. Place your feet flat on the floor.
    2. Contract your glutes and hamstrings to push your heel through into the ground and raise your hips.
    3. Hold this position for the duration of this exercise once your hips are inline with your shoulders and knees.
    4. Slowly allow your hips to descend back into the starting position.
    5. You should feel tension in your glutes and hamstrings.

    Common Form Mistakes

    • Over Extending

      Don’t drive your hips as far as you can. This can increase your risk of injury, and doesn’t benefit the exercise itself. Drive your hips forward to a point where you feel good activation in your glutes, and hold that position.

    Alternatives & Variations to Barbell Glute Bridge

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    1. 1. Barbell Hip Thrust

      Photo of Barbell Hip Thrust being performed
      95.2 mSCORESWAPPED 4,602 TIMES

      Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

    2. 2. Dumbbell Glute Bridge

      Photo of Dumbbell Glute Bridge being performed
      69.3 mSCORESWAPPED 2,735 TIMES

      This exercise is a weighted variation of the more common Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a dumbbell against your hips, you can add a bit more resistance to this exercise. This is a great variation for anyone looking to make their Glute Bridge a bit more challenging.

    3. 3. Dumbbell Hip Thrust

      Photo of Dumbbell Hip Thrust being performed
      88.1 mSCORESWAPPED 1,356 TIMES

      This exercise is a weighted variation on the more standard Hit Thrust. By holding a dumbbell against your hips, you can add a bit more resistance to this usually bodyweight exercise. This is a great variation for adding a bit more difficulty to your Hip Thrusts.

    4. 4. Hip Thrust

      Photo of Hip Thrust being performed
      97 mSCORESWAPPED 969 TIMES

      Hip Thrust is a compound, bodyweight exercise that primarily targets your glutes. This is a great beginner exercise that can help you learn and develop your glute drive, which is helpful for a number of different exercises and general movements. It’s a simple and easy to perform exercise that can help you develop strength.

    5. 5. Cable Hip Extension

      Photo of Cable Hip Extension being performed
      89.9 mSCORESWAPPED 882 TIMES

      Cable Hip Extension is an exercise that involves strapping your leg to a cable machine, and then extending your leg out behind you. The use of a cable allows you to have precise control over the direction your resistance is coming from. This lets you perform this exercise from a standing position unlike many other similar exercises that require you to lay on the ground.