Barbell Glute Bridge

Barbell Glute Bridge is a strength – loaded hip extension exercise involving Gluteus maximus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus maximus
Secondary muscles: Gastrocnemius, Soleus, Hamstrings
Exercise type: Strength – loaded hip extension

Exercise technique

Prepare
Sit on the floor and roll a padded bar over your legs into your hip crease.
Lie down
Lie on your back, bend your knees and plant your feet hip-width apart.
Bar control
Hold the bar with both hands to stabilize it over your pelvis.
Lift
Push through your heels and midfeet to raise your hips.
Top line
Squeeze your glutes when your knees, hips and shoulders form a straight line.
Rib control
Pause briefly without flaring your lower ribs.
Lower
Slowly lower your hips to the floor and repeat with the bar in place.

Key technique points

Use a thick pad beneath the bar.
Keep your shins approximately vertical at the top.
Tuck your chin slightly.
Extend your hips rather than your lower back.
Keep your knees aligned with your feet.
Secure the bar with both hands.

Common mistakes

Arching the lower back

Do not increase hip height through lower-back extension.

Feet too far away

Do not unnecessarily widen the knee angle at the top and encourage hamstring cramping.

Bringing the knees together

Do not draw both knees inward during ascent.

Bar moving onto the abdomen

Do not let the load slide above your hip crease.

Hard descent

Do not drop your hips to the floor and lose tension between repetitions.

Loading the neck

Do not press your head into the floor to lift your torso.

Frequently asked questions