Glutes exercise · barbell
Barbell Glute Bridge
The barbell glute bridge is a barbell exercise that targets the glutes, with the hamstrings and lower back assisting.
How to do the barbell glute bridge
- Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the glutes. The hamstrings and lower back work as secondary muscles. See all glute exercises or every barbell exercise.
