Barbell Glute Bridge

The barbell glute bridge is a foundational hip extension exercise that primarily targets the glutes while lying supine. It's excellent for building hip strength and addressing posterior chain weaknesses.

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Category: powerlifting
Level: intermediate
Force: push
Mechanic: compound
Equipment: barbell

Instructions

Begin seated on the ground with a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise. Roll the bar so that it is directly above your hips, and lay down flat on the floor.
Begin the movement by driving through with your heels, extending your hips vertically through the bar. Your weight should be supported by your upper back and the heels of your feet.
Extend as far as possible, then reverse the motion to return to the starting position.

Tips

Drive through your heels to maximize glute activation
Squeeze your glutes at the top position for 1-2 seconds
Keep your core engaged to prevent lower back arch
Position the bar directly over your hip crease for optimal leverage

Common mistakes

Pushing through toes instead of heels, reducing glute engagement
Overextending the lower back at the top position
Allowing knees to cave inward during the movement

Safety

Use a barbell pad or towel to reduce hip discomfort. Avoid if you have lower back issues. Start with bodyweight bridges before adding load.

Variations

Single Leg Dumbbell Deadlift
Hip Extension with Bands
Cable Single Leg Hip Thrust
Kettlebell Goblet Squat