Barbell Glute Bridge

Barbell Glute Bridge is a compound exercise that primarily targets the glutes, while also engaging the hamstrings. It is an intermediate level exercise that requires core stability and proper barbell positioning for safe and effective performance.

This movement is commonly used to build glute strength, improve hip thrusting mechanics, and support overall lower body development. It's particularly popular in strength training and athletic programs because of its ability to isolate the glutes under load without putting stress on the spine like traditional squats or deadlifts might.

Barbell Glute Bridge can be done with light to heavy weights depending on your experience and training goals. Because it involves lifting the hips off the ground, it’s especially helpful for improving hip extension power—useful in sports, sprinting, and general lower body performance. Unlike the barbell hip thrust, which uses a bench, the glute bridge is performed flat on the floor, making it easier to set up.

1. Sit on the floor with your upper back resting against a bench or flat surface (optional for stability). Roll a loaded barbell over your hips.
2. Bend your knees and place your feet flat on the floor, shoulder-width apart.
3. Brace your core, grip the barbell to steady it, and press through your heels.
4. Lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.
5. At the top of the movement, squeeze your glutes and hold briefly.
6. Slowly lower your hips back to the floor with control.
7. Repeat for the desired number of reps.

Barbell Glute Bridge is a low to medium risk exercise when performed with proper technique. Since it is done on the ground, it removes some of the balance and setup challenges of other lower body lifts, but still involves loaded hip extension.

Common issues can include discomfort in the lower back or hips, especially if the barbell is not placed correctly or if there's overextension at the top. Using poor form or rushing through reps can also lead to muscle strain or joint irritation.

To prevent injuries, use a bar pad or towel for cushioning across your hips. Focus on controlled reps, avoid overarching the back, and make sure your knees stay in line with your toes throughout the movement.