How to do a Barbell Glute Bridge
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Barbell Glute Bridge
Workouts with Barbell Glute Bridge
Target muscles worked
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.
- Lie on your back and position a barbell across your hips. Place your feet flat on the floor.
- Contract your glutes and hamstrings to push your heel through into the ground and raise your hips.
- Hold this position for the duration of this exercise once your hips are inline with your shoulders and knees.
- Slowly allow your hips to descend back into the starting position.
- You should feel tension in your glutes and hamstrings.
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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.
Alternative Exercises to Barbell Glute Bridge
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 4,563 TIMESBarbell 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. Dumbbell Glute Bridge
69.3 mSCORESWAPPED 2,509 TIMESThis 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. Dumbbell Hip Thrust
88.1 mSCORESWAPPED 1,510 TIMESThis 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. Hip Thrust
97 mSCORESWAPPED 949 TIMESHip 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.
- Beginner
- Glutes
5. Smith Machine Glute Bridge
61.1 mSCORESWAPPED 918 TIMESThis exercise is a weighted variation on the more standard Hip Thrust. Like other Hip Thrusts, this is a compound movement that primarily targets your glutes. The use of a Smith Machine allows you to add more resistance to this exercise than just your bodyweight. In addition, the Smith Machine will restrict your range of motion, and stabilize the movement. This allows you to focus more of your attention on exertion rather than stabilizing the movement.
- Intermediate
- Glutes
- Flat Bench
- Smith Machine