← Back to library
Last updated March 5, 2026
Media unavailable
glutesHamstrings
Partial Glute Bridge (Barbell)
Perform a barbell glute bridge through a shortened range of motion. Allows heavier loading while focusing on the top portion of the hip extension.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
glutes (max)
Secondary
hamstringsdeep abs / corelower back
Equipment & setup
What you need and how to position yourself before starting.
Equipment
barbell
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your back on the floor with knees bent at about 90 degrees.
- Roll a loaded barbell over your legs onto your hip crease.
- Use a barbell pad or towel for cushioning.
- Grip the barbell with both hands for stability.
- Step 2Execution
- Brace your core and drive through your heels.
- Lift your hips upward through a partial range of motion.
- Focus on the top portion of the lift where glute activation is highest.
- Squeeze your glutes hard at the top for 1-2 seconds.
- Lower back down under control but do not fully rest on the floor between reps.
- Step 3Tips
- The partial range allows heavier loads than a full glute bridge.
- Keep your chin tucked and avoid hyperextending your lower back.
- Position your feet so that your shins are roughly vertical at the top.
- Use this as a heavy overload variation to complement full-range glute work.