Barbell Glute Bridge
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Dumbbell
- Barbell
- Bodyweight
HOW TO PERFORM
- Lie on your back on the FLOOR with the knees bent and the feet flat, heels close to the glutes.
- Rest any load across the hips, or extend one leg for the single-leg version.
- Drive through the heels and squeeze the glutes to lift the hips until the body is straight from knees to shoulders.
- Lower under control without resting the hips at the bottom.
FORM TIPS
- Shoulders on the floor, unlike a hip thrust, which puts them on a bench. The shorter range means less glute work at long lengths, so it is the easier of the two rather than a substitute for it.
TARGET MUSCLES
Primary
- Glutes
Secondary
- Quads
- Hamstrings
In the app
This guide covers these exercises in the Ægir Iron library:
- Dumbbell Feet Elevated Glute Bridge
- Single Leg Glute Bridge
- Barbell Glute Bridge
- Bodyweight Glute Bridge
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.