Barbell Glute Bridge
The barbell glute bridge is performed lying flat on the floor instead of elevated on a bench, reducing range of motion but allowing heavier loads. Roll the barbell over your hips, plant your feet, and drive upward for maximum glute contraction.
How to Perform
Lie flat on the floor and roll a padded barbell over your hips.
Place your feet flat on the floor, hip-width apart, with knees bent at 90 degrees.
Drive your hips straight up by squeezing your glutes — lock out fully.
Pause at the top for a full second, then lower with control.
Common Mistakes to Avoid
Placing feet too far from the hips, which recruits more hamstrings than glutes.
Not achieving full lockout at the top, missing peak glute contraction.
Using so much weight that the hips barely leave the floor.
Muscle Activation
Variations
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