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Glutes · Intermediate

Barbell Glute Bridge

Floor-based loaded hip extension emphasizing the glutes with the upper back and hips supported on the floor.

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Barbell Glute Bridge demonstration

Exercise overview

Training details

GlutesHamstringsCore

Equipment

Barbell

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with the barbell rolled over the hips and the upper back on the floor.
  2. 02Bend the knees and plant the feet close enough that the shins are near vertical at the top.
  3. 03Brace the ribs down and drive through the heels to lift the hips.
  4. 04Squeeze the glutes when the hips reach full extension without over-arching the back.
  5. 05Lower the hips to the floor under control before the next rep.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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