How to do the Barbell Glute Bridge
- Lie on your back with a barbell across your hips, feet flat on the floor.
- Bend your knees and push through your heels, lifting your hips upward.
- Extend your hips until your body forms a straight line from your knees to your chest.
- Slowly lower your hips back towards the floor, feeling a stretch in your glutes.
Full technique — 6 steps
- Lie on your back on the floor with the barbell settled across your hips.
- Bend your knees, plant your feet flat about hip width apart, and hold the bar in place.
- Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
- Drive through your heels and extend your hips until your torso and thighs form a straight line.
- At the top, squeeze your glutes hard without arching your lower back or flaring your ribs.
- Lower your hips under control until your glutes return close to the floor, then begin the next rep.
Common mistakes
- Overarching the lower back at top
- Feet placed too far forward
- Pushing through the toes
- Letting knees collapse inward
- Stopping short of full hip extension
Form cues
- Drive knees slightly out
- Keep shins nearly vertical
- Chin slightly toward chest
- Finish with glutes
- Bar stays across hips
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Resistance bands
Suspension trainer
- Suspension Trainer Reverse Plank Hip Raise Same level
Cable machine
- Cable Pull Through Easier
Dumbbells
- Dumbbell Glute Bridge Easier
- Staggered Stance Dumbbell Glute Bridge Easier
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Dumbbell Hip Thrust
- Easier Kettlebell Deadlift
- This exercise Barbell Glute Bridge
- Harder Barbell Hip Thrust
- Harder Kettlebell Swing
Too hard for now? Start with the Kettlebell Deadlift.
Quick answers
What muscles does the Barbell Glute Bridge work?
Primary: Glutes 10/10. Also works: Hamstrings 6/10, Abs 3/10.
When should I do the Barbell Glute Bridge in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Barbell Glute Bridge?
Strength: 4–5 sets of 5–6 reps, rest 2 min 30 s, 1–2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.
What can I do instead of the Barbell Glute Bridge?
Resistance bands: Resistance Band Glute Bridge (Band Across Hips), Resistance Band Pull Through. Suspension trainer: Suspension Trainer Reverse Plank Hip Raise. Cable machine: Cable Pull Through. Dumbbells: Dumbbell Glute Bridge, Staggered Stance Dumbbell Glute Bridge.
What is an easier version of the Barbell Glute Bridge?
Kettlebell Deadlift (Beginner), Dumbbell Hip Thrust (Beginner).
What is a harder version of the Barbell Glute Bridge?
Barbell Hip Thrust (Intermediate), Kettlebell Swing (Intermediate).
