VideoBarbell Glute Bridge
Learn how to do barbell glute bridge with a clear setup, controlled movement, and a technique you can repeat.
How to do barbell glute bridge
- Sit on the floor with a padded barbell over the hips. Lie back so the head, shoulders, and upper back stay supported by the floor. Bend the knees and plant the feet.
- Brace the trunk and push through the feet to lift the hips. Keep the bar centered over the hips and finish when the trunk and thighs form a controlled line.
- Lower the hips slowly toward the floor. Keep the ribs and pelvis controlled rather than arching the lower back to lift higher.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do barbell glute bridge?
Sit on the floor with a padded barbell over the hips. Lie back so the head, shoulders, and upper back stay supported by the floor. Bend the knees and plant the feet. Brace the trunk and push through the feet to lift the hips. Keep the bar centered over the hips and finish when the trunk and thighs form a controlled line. Lower the hips slowly toward the floor. Keep the ribs and pelvis controlled rather than arching the lower back to lift higher.
What muscles does barbell glute bridge work?
Barbell Glute Bridge primarily trains the glutes. The exact demand depends on your setup, range, and chosen load.
What is the best technique for barbell glute bridge?
Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.
What can I do instead of barbell glute bridge?
Related options include Barbell Full Squat, Barbell Hack Squat, Barbell Hip Thrust. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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