Exercise guide · Legs & Glutes

Barbell Glute Bridge

The barbell glute bridge is a beginner-friendly floor exercise that strengthens the glutes and hamstrings. You lie flat on your back with a barbell across your hips and drive your hips up toward the ceiling, then lower back down with control.

Targets: Glutes
Equipment: Barbell
Type: Compound

Step by step

How to do the Barbell Glute Bridge

Sit on the floor with the barbell resting on your thighs—use a barbell pad or folded mat for comfort. Bend your knees so your feet are flat on the floor, about hip-width apart.
Lie back so your head and shoulders are flat on the floor. Roll the barbell up so it sits across your hip crease, just below the pelvis.
Brace your core, tuck your chin slightly, and place your hands on the bar to keep it stable.
Press through your heels and drive your hips up until your body forms a straight line from shoulders to knees. Squeeze your glutes hard at the top.
Hold for one second at the top, then lower your hips slowly back to the floor and repeat.

Form cues

Drive through heels, not toes
Squeeze glutes at the top—focus on contraction, not just height
Keep ribs down; avoid arching your lower back
Chin slightly tucked throughout

Common mistakes

Hyperextending the lower back at the top instead of squeezing the glutes
Rising onto tiptoes rather than pressing through a flat foot
Loading too much weight before mastering the movement pattern
Rushing the lowering phase rather than controlling the descent

Muscles worked

Primary

Glutes

Secondary

Hamstrings

Safety: Use a barbell pad to protect your hips. Start with an empty bar or bodyweight only until the movement feels natural before adding load.

Alternatives

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