Barbell Glute Bridge
How to do the 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.
How to program the Barbell Glute Bridge
Sets and reps
As a compound movement, the Barbell Glute Bridge responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Barbell Glute Bridge is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Barbell Glute Bridge work?
The Barbell Glute Bridge primarily targets the Glutes. It also recruits the Calves, Hamstrings as supporting muscles.
What equipment do I need for the Barbell Glute Bridge?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Barbell Glute Bridge should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
