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Best Advanced Glutes Workouts With Barbells

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About

Barbells provide a versatile and essential approach to training, fostering significant advancements in muscular strength and hypertrophy across various disciplines.

This glute-focused workout emphasizes the posterior hip muscles crucial for movements such as hip extension, rotation, and stabilization.

Designed for advanced athletes with more than four years of weightlifting experience, it incorporates complex exercises like squats, deadlifts, and hip thrusts using barbells, emphasizing both power and precision.

With attention to correct form and technique, these exercises effectively target the glutes, promoting enhanced performance and development.

By implementing structured repetitions and weights tailored to specific fitness levels, this workout achieves effective muscle engagement and growth.

The 3 Best Advanced Glutes Exercises with Barbells

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Barbell Hip Thrust

    Barbell Hip Thrust demonstration video — proper form for this exercise.
    SETS LOGGED
    1,879,257
    Glutes Strength
    98 mScore
    Glutes
    Photo of Barbells
    Barbells
    Photo of Flat Bench
    Flat Bench

    The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

    How to do it

    1. Sit on the floor with your shoulders against a bench and the barbell at your feet.
    2. Roll the barbell onto your lap and bend your knees, placing your feet hip-width apart on the ground.
    3. Grip the barbell to keep it stable against your hips.
    4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
    5. Lower your hips back to the ground in a controlled movement.
    Sets, Reps, Weight
    1
    8reps
    70lbs
    2
    8reps
    70lbs
    3
    8reps
    70lbs
    Full Video & Instructions

  • 2. Kneeling Squat

    Kneeling Squat demonstration video — proper form for this exercise.
    SETS LOGGED
    658,980
    Glutes Strength
    86 mScore
    Glutes
    Photo of Barbells
    Barbells

    The Kneeling Squat is an exercise that strengthens your thighs and glutes while being easy on your back and knees. It's especially good for beginners or those with limited mobility since it requires no balancing.

    How to do it

    1. Start in a kneeling position with your knees hip-width apart and toes tucked under.
    2. Engage your core by inflating your stomach and tightening your abs to keep a straight back.
    3. Sit back towards your heels, then return to the starting position.
    Sets, Reps, Weight
    1
    10reps
    2
    10reps
    3
    10reps
    4
    10reps
    Full Video & Instructions

  • 3. Barbell Glute Bridge

    Barbell Glute Bridge demonstration video — proper form for this exercise.
    SETS LOGGED
    792,033
    Glutes Strength
    83 mScore
    Glutes
    Photo of Barbells
    Barbells

    The Barbell Glute Bridge is an exercise that strengthens your glutes by using a barbell for added weight. It helps build strength and power in your glute muscles, making it more effective than the regular Glute Bridge.

    How to do it

    1. Lie on your back with a barbell across your hips.
    2. Keep your feet flat on the floor.
    3. Squeeze your glutes and lift your hips until they are in line with your knees and shoulders.
    4. Hold this position briefly.
    5. Lower your hips back down to the starting position.
    Full Video & Instructions

Alternative Workouts

Alternative Advanced Workouts with Barbells

Alternative Advanced Glutes Workouts