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How to do it
- Sit on the floor and roll a padded barbell into the crease of your hips.
- Lie back with the knees bent, feet flat, and both hands holding the bar on your lap.
- Brace the trunk and tuck the pelvis slightly so the low back stays quiet.
- Drive through the heels and lift the hips until the knees, hips, and shoulders line up.
- Squeeze the glutes at the top without arching the low back.
- 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.