LiftSetsLiftSets / Exercises / Barbell Glute Bridge
Barbell Glute Bridge
Works the glutes. Helped by the calves, hamstrings.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
glutescalveshamstrings
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 1-5 |
| Muscle size | 5-8 |
| Endurance | 8-12 |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | barbell |
|---|---|
| Level | intermediate |
What to think about
- Feet flat, heels close to the hips.
- Squeeze the glutes to lift, ribs down.
- Stop when knees, hips and shoulders line up.
How to do it
- 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.
Other exercises for the glutes
- Barbell Hip Thrust
- Butt Lift (Bridge)
- Glute Kickback
- Kettlebell Swing (two-hand)
- One-Legged Cable Kickback
- Pull Through
- Single Leg Glute Bridge
Track it in LiftSets
Log barbell glute bridge with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store