Barbell Glute Bridge

How to do the Barbell Glute Bridge

1. Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
2. Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
3. Extend as far as possible, then reverse the motion to return to the starting position.

Muscles worked

Role	Muscles
Primary	glutes
Secondary	calves, hamstrings
Equipment	barbell
Difficulty	intermediate
Type	compound

No barbell? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Hip Lift with Band Resistance Bands Glute Kickback Bodyweight Step-up with Knee Raise Bodyweight Hip Extension with Bands Resistance Bands Butt Lift (Bridge) Bodyweight Leg Lift Bodyweight

Easier than the Barbell Glute Bridge

Same movement pattern, lower entry difficulty — work up from here.

Hip Lift with Band beginner · Resistance Bands Glute Kickback beginner · Bodyweight Hip Extension with Bands beginner · Resistance Bands

Harder than the Barbell Glute Bridge

Kneeling Jump Squat expert · Barbell

Common questions

What muscles does the Barbell Glute Bridge work?

The Barbell Glute Bridge primarily works the glutes, with the calves and hamstrings as secondary movers. Barbell Hip Thrust, Hip Lift with Band, and Kneeling Squat train the same muscle, across 6 equipment types.

What equipment do you need for the Barbell Glute Bridge?

A Barbell. Without a barbell, Hip Lift with Band, Glute Kickback, and Step-up with Knee Raise train the same muscle, and 11 of the catalogue's options for this muscle need no equipment.

Is the Barbell Glute Bridge suitable for beginners?

It is rated intermediate. Start with Hip Lift with Band, Glute Kickback, and Hip Extension with Bands and work up.

Where should the Barbell Glute Bridge go in a workout?

Early — the Barbell Glute Bridge is compound, working 3 muscle groups, so run it first or second while you are fresh.

Similar exercises

Barbell Hip Thrust Barbell Hip Lift with Band Resistance Bands Kneeling Squat Barbell Kneeling Jump Squat Barbell Glute Kickback Bodyweight Hip Extension with Bands Resistance Bands