Barbell Glute Bridge

Technique

The barbell glute bridge is a hip extension exercise performed lying on the floor with a padded barbell across the hips and the knees bent. Compared with the hip thrust, the shoulders stay on the floor, so the range of motion is shorter but setup is quicker and very heavy loads can be handled. Drive through the heels to lift the hips until the body forms a straight line from shoulders to knees, squeeze the glutes hard at the top and lower under control.

Steps

1. Sit on the floor with legs straight and roll a padded barbell over the thighs to the hip crease
2. Lie back, bend the knees and place the feet flat about hip-width apart
3. Hold the bar in place with both hands and brace the core
4. Drive through the heels and lift the hips until the shoulders, hips and knees are in line
5. Squeeze the glutes for a moment at the top, then lower the hips to just above the floor

Common mistakes

• Overarching the lower back at the top instead of finishing with the glutes
• Placing the feet too far away so the hamstrings take over
• Bouncing the hips off the floor between reps

Variations

• Single-leg glute bridge with body weight
• Barbell glute bridge with a pause at the top
• Banded barbell glute bridge with a loop around the knees

FAQ