Barbell Glute Bridge

Barbell Glute Bridge is a beginner compound push using barbell. It loads Glutes.

Why this lift

The Barbell Glute Bridge is a beginner compound push lift. It primarily loads Glutes. Hamstrings, Abs help. You need barbell. Most programs place it near the start of a session, while you are fresh. You may also hear it called Barbell Glute Bridges.

Hip extension — bridges, hip thrusts, and hinge work — is what actually trains the glutes. Squatting alone is not a glute program. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Glutes
• Secondary: Hamstrings, Abs

Setup

• Set up for the Barbell Glute Bridge with barbell. Upper back on a bench, load over the hips.
• Feet planted so the shins are vertical at the top. Ribs down, chin tucked.

How to do it

1. Drive through the heels and extend the hips until Glutes are locked.
2. Pause with a glute squeeze, then lower under control.

Coaching cues

• Heels, not toes. Ribs down at the top.
• Squeeze the glutes; do not arch the low back.

Common mistakes

• Overarching the lumbar spine. Tuck the tailbone and keep the ribs down.
• Cutting the lockout short. Reach a full hip extension every rep.

How to program it

Treat the Barbell Glute Bridge as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

Estimate a training max with the 1RM calculator from a heavy set of 3–5, then work in percentages instead of guessing the next jump.

If the Barbell Glute Bridge does not agree with you, Barbell KAS Glute Bridge trains Glutes with a different setup.

Related lifts

• Barbell KAS Glute Bridge Glutes
• Bodyweight Glute Bridge Glutes
• Cable Glute Kickback Glutes
• Cable Hip Abductor Glutes
• Donkey Kick Glutes
• Dumbbell Glute Bridge Glutes

FAQ

What muscles does the Barbell Glute Bridge work?

The Barbell Glute Bridge works Glutes (primary), Hamstrings, Abs (secondary).

What equipment do I need for the Barbell Glute Bridge?

You need barbell.

Is the Barbell Glute Bridge suitable for beginners?

Yes. The Barbell Glute Bridge is marked beginner in this catalog. Start lighter than you think and film one set from the side.