Glute Bridge

How to Barbell Glute Bridge

A glute bridge (sometimes confused with a hip thrust) is a compound movement that primarily targets the glutes / butt. They can be done with a barbell, dumbbell or plate – or no weight at all.

Muscle(s)

: Glutes, Hamstrings

Difficulty

: Intermediate

Equipment

: Bodyweight, Barbell

Goal

: Strength, Toning

How to do Glute Bridge Exercise:

Start Glute Bridge Exercise

Glute Bridge / Hip Thrust Finish

  1. Begin this exercise seated on the ground with a loaded barbell over your legs. Having a pad on the bar can greatly reduce discomfort. You can also use an individual plate, dumbbell or no weights at all.
  2. Roll the bar so that it sits directly above your hips (or position a plate / dumbbell flat on your lap) and lay down on the floor.
  3. Begin the movement by driving through with your heels, extending the hips vertically and up with the weight.
  4. Slowly extend up as far as possible and squeeze your butt, then reverse the motion and return to the starting position.
  5. Repeat the exercise for the recommended number of reps.

Demonstration Videos:


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