Barbell Glute Bridge

How to perform the Barbell Glute Bridge

1. Sit on the floor and roll a padded barbell over the legs into the hip crease.
2. Lie flat with the back on the floor, knees bent, and feet planted near the glutes.
3. Unlike a hip thrust, the shoulders stay on the ground, giving a shorter range from the floor.
4. Drive through the heels to lift the hips and bar until the thighs reach full extension.
5. Squeeze the glutes hard at the top with the ribs down and pelvis tucked.
6. Lower the bar under control back toward the floor, then drive up for the next rep.

Suggested working range: 8–12 reps. Default progression: double progression.

Common mistakes

• •Hyperextending the lower back to raise the bar higher instead of extending the hips.
• •Driving through the toes rather than the heels and loading the hamstrings.
• •Not padding the bar, which makes the hip-crease load painful and cuts the set short.
• •Using a partial range that never reaches full hip extension.

Variations & alternatives

Swap in one of these when the equipment is taken or the main lift has stalled.

Barbell Hip Thrust

Glutes · Barbell

Cable Kickback

Glutes · Cable

Single-Leg Hip Thrust

Glutes · Bodyweight

Machine Hip Thrust

Glutes · Machine

Banded Hip Thrust

Glutes · Barbell