How to do a Barbell Glute Bridge
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About 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.
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.
Alternative Exercises to Barbell Glute Bridge
1. Barbell Hip Thrust
95.2 mSCORESWAPPED 4,013 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 2,102 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 1,328 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 895 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 830 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
- Smith Machine
- Flat Bench
6. Cable Hip Extension
89.9 mSCORESWAPPED 738 TIMESCable 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.
- Beginner
- Glutes
- Hi-Lo Pulley Cable
7. Glute Kickback Machine
94.6 mSCORESWAPPED 726 TIMESGlute Kickback Machine is a variation on the more standard Single Leg Kickback. Unlike the standard variation, this exercise uses a machine to add resistance to the movement rather than just bodyweight. This gives you a bit more control over your resistance, and can be more easily scaled to your current capabilities. Additionally, the use of a machine restricts your range of motion, and adds stability to the movement. This lets you focus more on exertion than stabilizing the movement.
- Beginner
- Glutes
- Glute Kickback Machine
8. Single Leg Kickback
86.2 mSCORESWAPPED 708 TIMESSingle Leg Kickback is a compound, bodyweight exercise that primarily targets your glutes. The exercise requires you to engage your glutes, and kick your leg back and up with your knees bent. Targeting each side independently is a great way to identify discrepancies in mobility and strength between sides.
- Beginner
- Glutes
9. Kneeling Squat
73.9 mSCORESWAPPED 673 TIMESKneeling Squat is a unique variation of the more traditional Squat. This compound exercise primarily targets the quadriceps and glutes. By performing the exercise from a kneeling position, you can eliminate stress on the lower back and knees. This adaptation makes it a great choice for those with mobility issues or anyone looking to focus more intensely on their upper leg muscles without the added complexity of balance.
10. Cable Pull Through
89.6 mSCORESWAPPED 669 TIMESCable Pull Through is a compound exercise that primarily targets your glutes. This exercise is similar to a kettlebell swing, although it can be performed much slower. The use of a cable allows for consistent tension throughout the movement while still developing your glute drive and hip hinge. This is a great exercise for anyone looking to build muscle mass and strength in their glutes, especially with regards to a hip hinge.
- Beginner
- Glutes
- Hi-Lo Pulley Cable