Upper legs
Barbell Glute Bridge
The hip thrust from the floor: less range, easier to set up and great for loading your glutes at the top.
Also known as: weighted glute bridge
- Level
- Intermediate
- Equipment
- Barbell
- Type
- Compound
How to do it
- Lie on your back with your knees bent and the bar over your hips.
- Feet flat at hip width, close to your glutes.
- Drive your hips up until your knees, hips and shoulders line up.
- Squeeze your glutes at the top and lower slowly.
Form cues
- Push through your heels.
- Pause for 1-2 seconds at the top.
- Pad the bar for your hips.
Common mistakes
- Arching at the top: finish with a neutral pelvis.
- Feet too far away: your hamstrings take over.
- Bouncing off the floor: control the lowering.
Sets and reps
3-4 sets of 10-15 reps with 90 seconds of rest.
FAQ
Glute bridge or hip thrust?
The hip thrust has more range because your back is on a bench; the bridge is easier to set up and handles plenty of weight. Both work the glutes very well.
What weight should I use?
One you can lock out with a pause on every rep.
Does it work the hamstrings?
Somewhat, as helpers. If you feel them too much, bring your feet closer.
What muscles do the barbell glute bridge work?
They mainly work the glutes, with help from the hamstrings.
Train with Nuvana
Add the barbell glute bridge to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
