Barbell Glute Bridge (Hands on Bar) (Female) – Video Exercise Guide & Tips

Barbell Glute Bridge (Hands on Bar) (Female) - Video Exercise Guide & Tips

Are you looking to strengthen your glutes? The Barbell Glute Bridge is a fantastic exercise for targeting and toning your glute muscles.

Watch This Exercise Video

In this video exercise guide, we will show you the proper set-up, technique, and form to perform the Barbell Glute Bridge with your hands on the bar.

Whether you're a beginner or an advanced lifter, we've got tips and variations to help you get the most out of this exercise.

Let's get started!

Key Takeaways

  • Activates and strengthens glute muscles
  • Improves posture and corrects imbalances
  • Activates hamstrings and core muscles
  • Enhances strength and stability in the lower body

Benefits of the Barbell Glute Bridge

You can experience several benefits from performing the Barbell Glute Bridge exercise. This exercise is known for its ability to activate and strengthen your glute muscles, which include the gluteus maximus, gluteus medius, and gluteus minimus. Strong glutes aren't only aesthetically pleasing, but they also play a crucial role in overall health and functionality.

One of the main health benefits of the Barbell Glute Bridge is improved posture. Weak glutes can lead to poor posture, which can cause pain and discomfort in the lower back and hips. By strengthening your glutes through this exercise, you can help correct any imbalances and improve your overall posture.

In addition to improved posture, the Barbell Glute Bridge also activates other important muscles, such as the hamstrings and core. This exercise targets these muscle groups, helping to build strength and stability throughout your entire lower body.

By incorporating the Barbell Glute Bridge into your workout routine, you can reap the benefits of improved posture and enhanced muscle activation. These benefits won't only improve your physical health but also contribute to your overall well-being.

Now let's move on to discussing the proper set-up and equipment for the exercise.

Proper Set-up and Equipment for the Exercise

To properly set up for the Barbell Glute Bridge exercise, gather the necessary equipment and ensure a stable and comfortable position. The main piece of equipment you'll need is a barbell. Choose a weight that challenges you but allows you to maintain proper form throughout the exercise. Place the barbell on the floor near your feet, ensuring that it's centered and straight. Additionally, you can use a barbell pad or a folded towel to provide cushioning and support for your hips. This can help prevent discomfort or bruising that may occur from the pressure of the barbell.

In terms of exercise modifications, there are a few options you can consider. If you don't have access to a barbell, you can use dumbbells or a resistance band to add resistance to the exercise. Alternatively, you can perform the glute bridge without any added weight, focusing on proper form and engaging your glutes and hamstrings. Additionally, if you have any lower back issues or discomfort, you can place a small towel or cushion under your lower back for added support and to decrease the range of motion.

Now that you have gathered the necessary equipment and are aware of exercise modifications, let's move on to the step-by-step guide to performing the barbell glute bridge.

Step-by-Step Guide to Performing the Barbell Glute Bridge

To begin, always start with a thorough warm-up before performing the barbell glute bridge exercise. This will help prepare your muscles and prevent injuries. Once you're warmed up, follow these steps to perform the barbell glute bridge:

  1. Lie down on your back with your knees bent and your feet flat on the ground, hip-width apart.
  2. Place a barbell across your hips, gripping it with both hands.
  3. Engage your core and glutes, and press through your heels to lift your hips off the ground.
  4. Keep your back straight and your knees in line with your toes throughout the movement.
  5. Pause at the top for a brief moment, squeezing your glutes.
  6. Slowly lower your hips back down to the starting position.
  7. Repeat for the desired number of reps.

Common mistakes to avoid include using your lower back to lift the weight instead of your glutes, letting your knees collapse inward, and not fully extending your hips at the top of the movement.

For beginners, you can modify this exercise by using a lighter weight or starting with bodyweight only. As you become more comfortable, gradually increase the weight.

Now that you know how to perform the barbell glute bridge, let's move on to the next section, where we'll discuss tips for correct form and technique.

Tips for Correct Form and Technique

To ensure proper form and technique while performing the barbell glute bridge, it's essential to focus on engaging your core and glutes throughout the exercise. Here are some tips to help you maintain correct form and maximize the effectiveness of your workout:

  • Keep your feet hip-width apart and flat on the ground.
  • Place the barbell across your hip crease, ensuring it's secure and stable.
  • As you lift your hips off the ground, squeeze your glutes and engage your core muscles.
  • Maintain a straight line from your shoulders to your knees, avoiding any excessive arching or sagging of the lower back.
  • Avoid using your lower back to lift the weight; instead, focus on driving through your heels and using your glutes to lift your hips.

Common mistakes to avoid include:

  • Allowing your knees to cave inward during the movement.
  • Relying on momentum rather than controlled muscle contraction.
  • Hyperextending your lower back at the top of the movement.
  • Not fully extending your hips at the top position.

To increase the intensity of the exercise, you can try the following:

  • Add resistance by using a heavier barbell or placing a weight plate on your hips.
  • Perform the exercise on an unstable surface, such as a stability ball.
  • Try single-leg variations to target each glute individually.
  • Slow down the tempo of the movement, focusing on the contraction and control.
  • Incorporate pauses at the top and bottom of the movement to challenge your muscles further.

Variations and Progressions for Advanced Lifters

As an advanced lifter, you can further challenge yourself and continue to progress with the barbell glute bridge by incorporating variations and advanced techniques.

These advanced techniques can help target your glutes even more effectively and add variety to your workouts.

One variation you can try is the single-leg barbell glute bridge. By lifting one leg off the ground and performing the exercise on a single leg, you increase the difficulty and activate your glutes to a greater extent.

Another advanced technique is the barbell hip thrust. This exercise involves placing a barbell across your hips and thrusting your hips upward, focusing on squeezing your glutes at the top of the movement. This variation allows you to use heavier weights and provides a greater challenge for your glutes.

In terms of programming strategies, you can incorporate these advanced techniques into your workouts by including them as accessory exercises after your main lifts. Start with lighter weights and gradually increase the load as you get stronger and more comfortable with the movements.

Aim for 3-4 sets of 8-12 reps for each variation, ensuring that you maintain proper form and control throughout. Remember to listen to your body and adjust the weight and volume as needed to prevent injury and promote progress.

Frequently Asked Questions

How Many Repetitions Should I Aim for When Performing the Barbell Glute Bridge?

When performing the barbell glute bridge, aim for a number of repetitions that challenges your muscles but allows you to maintain proper form.

Start with a weight that you can comfortably lift for 8-12 reps and gradually increase the weight as you get stronger.

Remember to focus on proper technique and avoid common mistakes like arching your back or using your lower back instead of your glutes to lift the weight.

Can I Use Dumbbells Instead of a Barbell for This Exercise?

Yes, you can definitely use dumbbells instead of a barbell for the glute bridge exercise. Dumbbell variations offer a great alternative and can help to increase the challenge and target your glutes even more.

However, using a barbell has its benefits as well. It allows you to lift heavier weights, which can lead to greater muscle activation and strength gains.

Ultimately, the choice between dumbbells and a barbell depends on your preference and fitness goals.

Is It Necessary to Use a Bench When Performing the Barbell Glute Bridge?

When performing the barbell glute bridge, using a bench isn't necessary but can provide stability and support. However, there are alternative glute activation exercises you can try if you don't have access to a bench.

Incorporating glute bridges into your routine has numerous benefits such as strengthening your glutes, improving hip mobility, and enhancing overall lower body strength.

Can Beginners Perform the Barbell Glute Bridge Exercise?

Yes, beginners can definitely perform the barbell glute bridge exercise. It's a great way to target your glutes and strengthen your lower body.

The barbell glute bridge has variations that can be adjusted to your fitness level, making it accessible for beginners.

By incorporating this exercise into your routine, you can improve your overall strength and stability.

How Frequently Should I Incorporate the Barbell Glute Bridge Into My Workout Routine?

To determine the frequency of incorporating the barbell glute bridge into your workout routine, consider your goals and current fitness level.

As a general guideline, aim to perform this exercise 2-3 times per week. However, it's important to listen to your body and allow for proper recovery.

Additionally, don't forget to try different variations of the exercise to target your glutes from different angles and challenge your muscles in new ways.


In conclusion, the barbell glute bridge is a highly effective exercise for targeting and strengthening the glute muscles. By following the proper set-up and technique, you can maximize the benefits of this exercise.

Remember to maintain correct form and consider adding variations and progressions as you advance. Incorporating the barbell glute bridge into your workout routine can help improve your overall strength and stability.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

Leave a Reply

Your email address will not be published. Required fields are marked *