Barbell glute bridge

The barbell glute bridge is a popular exercise targeting the muscles of the glutes and hamstrings. It can be done as a strength movement on its own, as an activation drill or warm-up for lower-body training, or as a burnout at the end of a lower-body workout.


  1. Strengthens the glutes, hamstrings, and quads
  2. Allows you to track and periodize weights more easily than when using a band
  3. Builds strength that carries over into squats, deadlifts, and other movements
  4. Great warm-up or glute activation drill to do anytime

Barbell glute bridge Images


Barbell glute bridge Instructions

Barbell glute bridge muscle diagram
  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.