Barbell Glute Bridge: How-to, Tips & More
The Barbell Glute Bridge is a beginner compound exercise for your glutes. You do it with barbell. It is a good fit when your goal is both strength and muscle growth.
Besides the glutes, it also works your hamstrings, so it fits well in a session that trains those muscles together.
Muscles worked
Glutes
Primary
Hamstrings
Secondary
How to do the Barbell Glute Bridge
- Lie on the floor with the bar across your hips, knees bent.
- Drive through your heels to lift your hips.
- Squeeze your glutes hard at the top.
- Lower slowly.
Barbell Glute Bridge tips
- Use a pad on the bar.
- Shorter range than a hip thrust, but no bench needed.
Sets and reps
Most lifters do well with 6 to 12 reps per set, and 6 to 12 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Barbell
Type
Compound
Barbell Glute Bridge alternatives
Dumbbell Glute Bridge
Glutes
Hip Thrust
Glutes
Single Leg Barbell Hip Thrust
Glutes
Bodyweight Hip Thrust
Glutes
More glutes exercises
45 Degree Back Extension
Back extension bench
Band Deadlift
Resistance band
Band Pull Through
Resistance band
Barbell Reverse Lunge
Barbell
Cable Glute Kickback
Cable machine
Cable Pull Through
Cable machine
Frequently asked questions
What muscles does the Barbell Glute Bridge work?
The Barbell Glute Bridge mainly works your glutes, with help from your hamstrings.
How many sets and reps should I do?
A good starting point is 6 to 12 reps per set, and many lifters get the best results between 6 to 12 reps. Use a weight that leaves one or two reps in reserve.
Is the Barbell Glute Bridge good for beginners?
Yes. The Barbell Glute Bridge is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Barbell Glute Bridge?
You need barbell.
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