Barbell Glute Bridge
A intermediate powerlifting exercise for the glutes, done with a barbell.
How to do the Barbell Glute Bridge
- 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.
- 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.
- Extend as far as possible, then reverse the motion to return to the starting position.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Barbell Glute Bridge
Barbell Hip ThrustBarbell · Intermediate
Kneeling SquatBarbell · Intermediate
Hip Lift with BandResistance band · Beginner
Questions
What muscles does the Barbell Glute Bridge work?
Mainly the glutes, with the calves and hamstrings helping.
Is the Barbell Glute Bridge good for beginners?
It's rated intermediate. Beginners can build up to it with Hip Lift with Band first.
What can I do instead of the Barbell Glute Bridge?
Good alternatives that train the glutes: Barbell Hip Thrust, Kneeling Squat or Hip Lift with Band.
How many sets and reps of the Barbell Glute Bridge should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).