GymPlan AIBarbell Glute Bridge
Barbell Glute Bridge is an intermediate compound barbell powerlifting that mainly works your glutes, with help from your calves and hamstrings.
How to do the barbell glute bridge
- 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.
- 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.
- Extend as far as possible, then reverse the motion to return to the starting position.
Muscles worked
Sets and reps
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
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Start your free trialBarbell Glute Bridge alternatives
Exercises that train the same main muscle, including options with other equipment.
Hip ThrustBarbell · Intermediate
Hip Lift with BandBand · Beginner
Kneeling SquatBarbell · IntermediateFAQ
What muscles does the barbell glute bridge work?
It mainly works your glutes; your calves and hamstrings assist.
How many sets and reps of barbell glute bridge should I do?
For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.
Is the barbell glute bridge good for beginners?
It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.