Barbell Glute Bridge
The Barbell Glute Bridge is a intermediate compound movement that activates 3 muscle groups simultaneously. It primarily targets the Glutes, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The glutes handles the primary load during this movement. The calves and hamstrings assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
- • Keep the bar path as vertical as possible over your base of support.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Barbell Glute Bridge work?
The Barbell Glute Bridge primarily works the Glutes. Secondary muscles include the Calves, Hamstrings, which assist during the movement.
Is the Barbell Glute Bridge good for beginners?
The Barbell Glute Bridge is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.
What equipment do I need for the Barbell Glute Bridge?
You need barbell to perform the Barbell Glute Bridge. Most commercial gyms will have this available.
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