Barbell Glute Bridge 8s · no sound

Barbell Glute Bridge

A floor hip extension with a barbell across the hips, driving to a straight line from knees to shoulders.

Primary muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Movement
Hinge, Isolation
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How to do it

  1. Sit on the floor and roll a padded barbell into the crease of your hips.
  2. Lie back with the knees bent, feet flat, and both hands holding the bar on your lap.
  3. Brace the trunk and tuck the pelvis slightly so the low back stays quiet.
  4. Drive through the heels and lift the hips until the knees, hips, and shoulders line up.
  5. Squeeze the glutes at the top without arching the low back.
  6. Lower the hips to the floor under control and repeat.

Common mistakes

  • Arching the low back to gain height instead of extending the hips.
  • Pushing through the toes so the hamstrings take over.
  • Letting the bar float off the hips instead of staying pinned in the crease.
  • Setting the feet so far from the hips that the shins cannot stay near vertical at the top.

Muscles worked

Primary
Glutes
Secondary
AbsHamstrings

Good to know

What muscles does the Barbell Glute Bridge work?
Mainly the glutes. It also works the abs and hamstrings.
What equipment do you need for the Barbell Glute Bridge?
It uses a barbell. Without it, the B-Stance Hip Thrust and the Dumbbell Single Leg Hip Thrust train the same muscles the same way.
Is the Barbell Glute Bridge good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Glute Bridge.

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