Powerlifting · Recomp guide

Barbell Glute Bridge

The barbell glute bridge is an intermediate powerlifting exercise for your glutes, using barbell.

Main muscles
Glutes
Also works
Calves, Hamstrings
Equipment
Barbell
Level
Intermediate
Barbell Glute Bridge, starting position
Start
Barbell Glute Bridge, end position
Finish

Setup

Lie on your back with a padded barbell across your hips, knees bent and feet flat about hip-width.

How to do it

  1. Hold the bar steady with both hands.
  2. Drive through your heels and lift your hips until your body is in a straight line from shoulders to knees.
  3. Squeeze your glutes for a second at the top.
  4. Lower slowly to the floor.

Coaching cues

  • Chin tucked, ribs down.
  • Push through your heels.

Common mistakes

  • Arching the lower back to get higher.
  • Feet too far from your hips.

Alternatives to the barbell glute bridge

Barbell hip thrust Barbell, Flat bench Romanian deadlift Barbell Barbell back squat Barbell, Squat rack Deadlift Barbell Bulgarian split squat Dumbbells, Flat bench Kettlebell swing Kettlebells