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Barbell Glute Bridge

A hip thrust variation performed on the floor with a barbell across the hips, targeting the glutes.

Barbell Glute Bridge demonstration

Visual demonstration — Barbell Glute Bridge

Muscles Worked

Gluteus Maximus (Primary)HamstringsCore

Step-by-Step Instructions

  1. 1Lie on your back with knees bent and feet flat on the floor
  2. 2Position a barbell across your hip crease with padding
  3. 3Drive through your heels to lift your hips toward the ceiling
  4. 4Squeeze your glutes hard at the top
  5. 5Lower your hips back to the floor with control

Training Recommendations

Strength
Sets4-5
Reps5-6
Rest2-3 min
Hypertrophy
Sets3-4
Reps8-12
Rest60-90 sec
Endurance
Sets2-3
Reps15-20
Rest30-45 sec

Tips & Variations

  • Use a pad or towel on the barbell for hip comfort
  • Push through your heels, not your toes
  • Maintain a neutral spine throughout

Common Mistakes to Avoid

  • Overextending the lower back at the top
  • Not squeezing the glutes at the top
  • Feet too far from or too close to hips

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