How to do a Glute Bridge
The barbell glute bridge is performed lying on your back on the floor with a loaded bar across your hips, driving your hips up until your body forms a straight line. It strengthens the glutes and hamstrings with a short, easy-to-learn range of motion. It's a great starting point for beginners and a convenient glute builder when a bench isn't available.
- Primary muscles
- Glutes (gluteus maximus)
- Also works
- Hamstrings, Core, Adductors (inner thighs)
- Equipment
- Barbell, Bar pad, Exercise mat
- Level
- Beginner
Step by step
- Lie on your back on a mat and roll a padded barbell up your legs until it rests across your hip crease.
- Bend your knees and plant your feet flat on the floor about hip-width apart, close enough that your fingertips could almost touch your heels.
- Grip the bar to keep it steady and brace your core so your lower back stays neutral.
- Press through your heels to raise your hips until your knees, hips, and shoulders line up.
- Squeeze your glutes firmly at the top for a one-second hold.
- Lower your hips slowly back toward the floor and start the next rep just before you touch down.
Coaching cues
- Drive through your heels and keep your toes relaxed.
- Finish each rep with a hard glute squeeze, not by arching your back.
- Keep your knees pointed forward rather than letting them fall in or out.
Common mistakes
Arching the lower back at the top
Keep your ribs down and stop once your hips line up with your knees and shoulders.
Feeling it mostly in the hamstrings
Bring your feet a little closer to your hips to shift the work back to the glutes.
Bar rolling on the hips
Use a pad and hold the bar firmly with both hands throughout the set.
Sets and reps
Strength
3–4 sets of 6–8 reps
Muscle growth
3–4 sets of 10–15 reps
Endurance
2–3 sets of 20–25 reps
Alternatives
FAQ
Are glute bridges effective for building glutes?
Yes. Adding a barbell turns the bridge into a solid strength exercise for the glutes, and it's easy to progress by gradually increasing the load.
Why do I feel glute bridges in my lower back?
That usually means you're overextending at the top. Keep your ribs down, tuck your pelvis slightly, and stop when your body forms a straight line.
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