Barbell glute bridge: How to Do It, Muscles Worked

Step by step

Lie on your back, bar over your hips, feet flat.
Push through your heels and lift your hips.
Squeeze your glutes, then lower with control.

What you should feel

A squeeze in your glutes as you lift; your lower back and neck should not strain.

Common mistake

Overarching your back at the top; stop once your body is in a straight line.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Glutes

Helps

Hamstrings Abs

Equipment

Barbell

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Dumbbell hip thrustGlutes

Glute bridgeGlutes

Single-leg glute bridgeGlutes

Cable pull-throughGlutes, Hamstrings

Reverse hyperextensionGlutes, Hamstrings

Banded hip liftGlutes

Questions

What muscles does the barbell glute bridge work?

Barbell glute bridge mainly works your glutes. It also helps your hamstrings and abs.

Can I do the barbell glute bridge at home?

Not easily, it needs this: barbell. At home, try instead: dumbbell hip thrust, glute bridge, and single-leg glute bridge.

How many sets and reps of the barbell glute bridge?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your glutes

Barbell glute bridge