Glute Bridge (Barbell)

Sit on floor with a barbell over your hips. Lie back and drive your heels into the floor to lift hips. Squeeze glutes at the top.

Quick facts

Primary and secondary muscle groups targeted by this movement.

glutes (max)

hamstrings

What you need and how to position yourself before starting.

barbell

Bilateral

Lying

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Position a barbell across your hips, ensuring it is balanced and secure.
Step 2Position Your Feet
- Place your feet flat on the ground, about shoulder-width apart, ensuring your heels are close to your glutes.
- Your toes should be pointed slightly outward for better stability.
Step 3Engage Your Core
- Before lifting, engage your core by tightening your abdominal muscles.
- This will help protect your lower back during the movement.
Step 4Lift Your Hips
- Press through your heels and lift your hips towards the ceiling, squeezing your glutes at the top.
- Keep your shoulders and head on the mat while your hips rise.
Step 5Hold the Position
- At the top of the movement, hold for a moment, ensuring your body forms a straight line from your shoulders to your knees.
- Avoid overextending your lower back.
Step 6Lower Your Hips
- Slowly lower your hips back down towards the mat, maintaining control throughout the movement.
- Do not let your lower back sag as you lower your hips.
Step 7Repeat
- Repeat the lift and lower for the desired number of repetitions, focusing on form and control with each rep.
Step 8Finish the Exercise
- After completing your reps, carefully remove the barbell from your hips.
- Take a moment to stretch your glutes and lower back to cool down.