Barbell Glute Bridge

Equipment

Gym Equipment Needed

Muscle Group

Legs

Setup

Use a barbell with plates and place it over your hips while seated on the floor, then roll it into position. Use a thick pad or hip thrust pad to protect your hip bones. Set up on a flat, non-slip surface and use collars. Start lighter until you can control the movement without your low back taking over.

Starting Position

Lie on your back with knees bent and feet flat on the floor, about hip-width apart. The bar should sit across the crease of your hips (not on your stomach). Brace your core and keep your ribs down. Keep your chin slightly tucked and arms down by your sides for stability. Your shins should be close to vertical at the top position (adjust foot distance as needed).

Execution

Inhale and brace your core. Initiate the lift by driving through your heels and squeezing your glutes to raise your hips. As you lift, keep your ribs down and lightly tuck your pelvis at the top (think “belt buckle toward your chin”) to prevent over-arching your low back. Continue until your hips are fully extended and your body forms a straight line from shoulders to knees. Pause and squeeze your glutes for 1–2 seconds at the top. Lower the hips under control back to the floor without letting the bar bounce. Repeat for the desired reps.

Tips on doing this exercise

eep “ribs down, core tight” so your glutes do the work—not your low back.

Drive through your heels and keep your knees tracking in line with your toes.

Pause at the top and squeeze hard—this is where the glutes should light up.

If hamstrings cramp, bring your feet slightly closer and focus on posterior pelvic tilt.

Progress by adding a longer top pause, slower lowering tempo, or a mini-band around the knees for extra glute engagement.

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Common Mistakes

Overextending the low back at the top instead of finishing with glutes

Pushing through the toes (shifts emphasis away from glutes)

Feet too far away or too close, causing hamstring cramps or poor leverage

Letting knees cave inward instead of tracking over toes

Bar positioned too high on the abdomen or too low on the thighs

Rushing reps and losing control on the way down

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Recommended Ranges

Strength focus: 3–5 sets of 4–6 reps (heavier, strict pauses)

Hypertrophy focus: 3–4 sets of 8–12 reps (controlled tempo)

Endurance/glute burn: 2–4 sets of 12–20 reps (lighter, constant tension)
Rest 60–120 seconds between sets.

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