Barbell glute bridge

Name: Barbell glute bridge exercise demonstration
Uploaded: 2026-09-13
Duration: PT6.6S
Description: A barbell glute bridge is a floor-based hip-extension exercise with a barbell resting across the hips. Your head and shoulders stay supported on the floor as you lift and lower your pelvis with both feet planted. The floor support distinguishes it from a bench-supported hip thrust.

What is a barbell glute bridge?

A barbell glute bridge is a floor-based hip-extension exercise with a barbell resting across the hips. Your head and shoulders stay supported on the floor as you lift and lower your pelvis with both feet planted. The floor support distinguishes it from a bench-supported hip thrust.

Two oblique views of a woman with her head and shoulders on the floor, holding a padded barbell across her hips with both hands. Her hips are lowered on the left and raised on the right, with both feet planted and buttocks shaded red.

How do you perform a barbell glute bridge?

Set up

Sit on the floor with legs extended and bring a padded barbell across the crease of your hips. Roll it over your legs only if the plates provide enough clearance; otherwise have a partner help position it.
Lie back with your shoulders and head on the floor. Bend your knees, plant your feet about hip-width apart and hold the bar with both hands to stop it rolling.

Execution

Press through your feet to lift the hips, keeping both hands on the barbell.
Finish with your thighs and trunk aligned. Keep the ribs settled rather than arching your lower back for extra height.
Bring your pelvis gently back to the floor. At the end of the set, let your hips rest fully before rolling the bar away, with help if needed.

Common mistakes

Forcing extra height
End the lift when your trunk and thighs align. Avoid bending the lower back to push the weight higher.
Letting the weight roll
Keep both hands on the barbell and reset if it shifts away from the hip crease.
Choosing a load you cannot position
Plan how to bring the bar into place and remove it before the set. Use assistance if it cannot roll clear of your legs.

Where it fits in a session

Use it for loaded hip-extension work when training with a barbell and floor space.

Keep the placement and range of motion consistent when comparing sets. Increase the load only while you can still set it up and remove it securely.

Muscles worked

Front

Back

Primary

Secondary

None listed in this guide

Schematic surface view. Some muscles are partly visible or not shown.

The gluteus maximus extends the hip.

Variations

Glute bridgeUses bodyweight with the shoulders on the floor.
Dumbbell glute bridgeUses one dumbbell across the hips instead of a barbell.
Barbell hip thrustSupports the upper back on a bench rather than on the floor.

Frequently asked questions

Which muscle does the barbell glute bridge work?

It trains the gluteus maximus through hip extension.

Is a glute bridge the same as a hip thrust?

The guide here keeps the shoulders on the floor. A hip thrust supports the upper back on a bench.

Do I need large weight plates?

Plates with enough diameter let the bar roll over your legs. If it cannot pass freely, use help to position it instead of dragging it over your body.

How should I log the weight?

Record the total weight of the bar and all plates. Use the same convention each session.

Sources

Elzanie A, Borger J. Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. StatPearls, updated April 1, 2023. https://www.ncbi.nlm.nih.gov/sites/books/NBK538193/