Glutes · Barbell
Barbell Glute Bridge
The barbell glute bridge is a focused hip-extension exercise designed to build mass and lockout strength in the glutes with minimal spinal compression. It is suitable for lifters of all levels and works well as a primary glute movement or as a heavy accessory after squats and deadlifts.
How to do it
- Lie on your back on the floor with your knees bent and feet flat, hip-width apart.
- Place a padded barbell across your hips.
- Hold the barbell with both hands to keep it in place.
- Inhale and brace your core. As you exhale, press through your heels to lift your hips off the floor.
- Lift your hips until your body forms a straight line from your shoulders to your knees.
- Squeeze your glutes at the top of the movement.
- Keep your movements controlled, and avoid overextending your back.
- Slowly lower your hips back to the floor, controlling the descent.
Common mistakes
- Hyperextending the lower back at the top shifts the mechanical load from the glutes to the lumbar spine, increasing injury risk.
- Pushing through the toes rather than the heels emphasizes the quadriceps and reduces glute activation.
- Skipping a barbell pad causes bruising on the pelvic bones and makes it difficult to maintain proper focus on the lift.
- Dropping the hips rapidly without controlling the eccentric phase removes tension and reduces muscle-building stimulus.
Tips
- Hold a hard isometric contraction at the top of each rep for one to two seconds to maximize muscle recruitment.
- Position your feet so that your shins are completely vertical when your hips reach full extension.
- Keep your chin tucked and your eyes fixed forward rather than looking up at the ceiling to prevent your ribcage from flaring.
Sets and reps
For glute hypertrophy and strength, perform 3 to 4 sets of 8 to 12 reps, resting 90 to 120 seconds between sets. For endurance or a finishing burn, aim for 3 sets of 15 to 20 reps with lighter loads and 60 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does the floor glute bridge differ from a bench hip thrust?
The floor bridge has a shorter range of motion, which reduces lumbar shear stress and allows for heavy loading with less setup complexity.
What should you do if you feel lower back pain during the exercise?
Ensure your core is braced and you are not arching your back at the top; if discomfort persists, stop immediately and consult a specialist.
