How To Do Barbell Glute Bridge

Barbell Glute Bridge Exercise

Barbell Glute Bridge is a great exercise for targeting the glutes and also the hamstrings, calves with secondary emphasis on the quadriceps.

This exercise is important for building more support for the lower back area and in correcting strength imbalances between the hamstrings and quadriceps which lead to knee injuries.

Barbell Glute Bridge should be in the exercise routine of those who participate in football, rugby, basketball and the grappling arts such as wrestling, judo and jujitsu.

Barbell Glute Bridge How To

  • Sit horizontally on a flat bench.
  • Place a barbell across your hips.
  • Slide down but keep your shoulders and head firmly on the bench.
  • Take a secure, hip width, overhand grip on the barbell. Your feet must be flat on the floor and legs at a 90 degree bend.
  • Drop your hips toward the ground until you feel a stretch on your glutes.
  • Contract your glutes then drive the hips up and back to starting position by pushing with your heels.
  • You can also do Barbell Glute Bridge on a flat position on the floor.
  • Lie flat on the floor with the barbell on the hips.
  • Drive your hips up by pushing your heels through the floor. At the top position, push your hips as high as you can for a tighter contraction on the glutes and hamstrings.
  • Resist the weight as you bring your glutes back to the floor.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

You can involve the lower abs more simply by pushing your knees together at the starting position.

Getting a good hyperextension at the top position will give you a better contraction in the glutes and hamstrings.

When dropping your glutes from the bench version, do not let it touch the floor.

Focus on getting the stretch at the bottom and the contraction at the top position.

Variations: Smith Machine Hip Thrust, Glute Ham Raise

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Barbell Glute Bridge