glutes · Barbell · Intermediate
Barbell Glute Bridge
The barbell glute bridge is the floor version of the hip thrust: shorter range, heavier loads, and a very strong squeeze at the top. It is easier to set up than a thrust and a good first barbell glute lift.
Why it's in a glute program: Heavy glute loading with a simple setup.
How to do the barbell glute bridge
- 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.
- 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.
- Extend as far as possible, then reverse the motion to return to the starting position.
Form cues
- Bar padded and sitting in the hip crease.
- Chin tucked, ribs down.
- Drive through the heels to a full lockout.
Muscles worked
Primary: glutes. Movement pattern: hip hinge. Equipment: barbell.
Programs that use the barbell glute bridge
In Glute Max this exercise appears in 5 of the coach-built programs, including Glute Power Forge — 4 Day, Glute Strength Block — 4 Day, Peach Overload — 5 Day. Every program shows the animated form guide above on the workout screen.
