Gymrbita
ES
  1. Home
  2. Exercises
  3. Barbell glute bridge
Glutes

Barbell glute bridge: how to do it right

The glute bridge lifts your hips lying on the floor with a barbell across them. It's similar to the hip thrust, but with your back on the floor and less range.

Main muscle
Glutes
Also works
Hamstrings
Equipment
Barbell and bar pad
Level
Beginner
Barbell glute bridge: start position
Start position
Barbell glute bridge: end position
End position

Step by step

  1. Lie on your back with your knees bent and feet flat.
  2. Place the padded bar across your hips.
  3. Lift your hips, squeezing your glutes, until your body is straight from knees to shoulders.
  4. Lower slowly without resting completely.

Tip: It's a good way to start before the hip thrust.

Common mistakes

Arching your back

Lift only until your body is in line.

Feet in the wrong place

Too far works your hamstrings; too close, your quads.

Going fast

Squeeze for a second at the top.

Sets and reps

Guide ranges. Start with a weight where the last rep is hard but your technique holds.

GoalSetsRepsRest
Strength3–53–62–3 min
Build muscle3–46–121.5–2 min
Health and fitness2–310–151 min

In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.

Alternatives

If the machine is busy or you want a variation:

FAQ

Bridge or hip thrust?

The hip thrust has more range; the bridge is easier to set up. Both work your glutes well.

General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.

Add barbell glute bridge to your routine

GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.

Sign up freeSee more exercises