Glute Bridge (Barbell)

The foundational glute builder — develops hip extension strength and glute activation with floor-based movement

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⚡ Quick Reference

Aspect	Details
Pattern	Hip Hinge (Horizontal)
Primary Muscles	Glutes
Secondary Muscles	Hamstrings, Quads
Equipment	Barbell, Barbell Pad
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Starting position: Lie flat on back, knees bent
2. Bar placement: Roll loaded barbell over hips to hip crease
   • Use barbell pad for comfort (essential for heavier loads)
3. Feet position: Feet flat on floor, hip-width apart
   • Heels 6-12 inches from glutes
   • Adjust so shins are near-vertical at top position
4. Upper back/shoulders: Flat on floor, relaxed
5. Arms: Hold bar in place or rest arms at sides
6. Hip position: Start with hips on floor or just off floor

Equipment Setup

Equipment	Setting	Notes
Barbell	Standard 20kg/45lb Olympic bar	Can use lighter bar for beginners
Barbell Pad	1-2" thick foam	Highly recommended for comfort
Weight Plates	Standard diameter	Smaller plates work fine
Mat	Optional	For back comfort

Setup Cue

"Lie flat, bar in hip crease with pad, feet flat and stable — simple and effective"

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🔄 Execution

The Movement

🔧 Setup Phase

What's happening: Creating stable floor-based position

1. Lying flat on back, entire upper body on floor
2. Bar resting in hip crease with pad
3. Feet flat, positioned for vertical shins at top
4. Big breath, brace core
5. Hips low, ready to drive

Tempo: Take time to position correctly

Feel: Stable base, ready to drive through heels

⬆️ Bridge Phase

What's happening: Driving hips off floor to full extension

1. Drive through heels, push hips toward ceiling
2. Squeeze glutes HARD as you rise
3. Lift until body forms straight line (shoulders to knees)
4. Breathing: Hold breath during drive
5. Maximize glute contraction at top

Tempo: 1 second (powerful, controlled)

Feel: Glutes firing maximally, hamstrings supporting

Critical: Full hip extension — create straight line from shoulders to knees

🔝 Top Position

What's happening: Full hip extension with maximum glute squeeze

1. Hips fully extended (straight line from shoulders to knees)
2. Shins near-vertical
3. Glutes maximally contracted
4. DO NOT hyperextend lower back — extension from hips only
5. Hold peak contraction 1-2 seconds

Common error here: Arching back instead of extending hips

⬇️ Lowering

What's happening: Controlled descent back to floor

1. Lower hips slowly, maintaining tension
2. Keep glutes engaged on the way down
3. Core stays braced
4. Breathing: Exhale on way down
5. Touch floor briefly or hover (constant tension)

Tempo: 2-3 seconds (controlled)

Feel: Glutes lengthening under load

Note: Can fully reset on floor or keep tension for hypertrophy

Key Cues

Primary Cues

• "Drive through heels, squeeze glutes hard" — maximizes glute activation
• "Shoulders to knees straight line" — ensures full hip extension
• "Ribs down, no back arch" — hip extension, not spinal

Tempo Guide

Goal	Tempo	Example
Strength	1-0-2-0	1s up, no pause, 2s down, touch floor
Hypertrophy	2-2-3-0	2s up, 2s squeeze, 3s down, hover
Activation	1-3-2-1	1s up, 3s hold, 2s down, 1s reset

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Glutes	Hip extension — primary driver of the movement	██████████ 95%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Assist hip extension, knee flexion	██████░░░░ 55%
Quads	Knee extension support	████░░░░░░ 45%

Stabilizers

Muscle	Role
Core	Prevents spinal hyperextension, maintains rigidity
Erector Spinae	Supports neutral spine

Muscle Emphasis

Glute bridge vs. hip thrust:

• Glute Bridge: Excellent glute activation, shorter ROM
• Hip Thrust: Higher glute activation, greater ROM, can load heavier
• Glute Bridge: Better for beginners learning the pattern
• Both: Essential tools for glute development

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Hyperextending lower back	Arching back instead of extending hips	Lower back stress, less glute activation	"Ribs down" — all extension from hips
Feet too close	Shins angled forward at top	Reduces leverage, more quad involvement	Move feet out until shins near-vertical
Feet too far	Excessive knee flexion	Reduced glute activation, hamstring cramping	Adjust closer to glutes
Incomplete hip extension	Not reaching full lockout	Missing peak glute contraction	Drive all the way up, squeeze hard
Pushing through toes	Using quads instead of glutes	Reduced glute activation	Drive through heels

Most Common Error

Lower back hyperextension — often confused with full hip extension. Film from the side. At top, you should see a straight line from shoulders to knees with no arch in lower back. All extension comes from hips, not spine.

Self-Check Checklist

• Shoulders flat on floor throughout
• Shins near-vertical at top position
• Straight line from shoulders to knees
• Maximum glute squeeze, no back arch
• Controlled tempo, not bouncing

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🔀 Variations

By Equipment

Barbell (Standard)

Aspect	Details
Load	Can progressively load
Best For	Strength and hypertrophy
Emphasis	Overall glute development
Notes	Use pad for comfort

Bodyweight

Aspect	Details
Load	No external weight
Best For	Beginners, activation, high reps
Emphasis	Learning the pattern, warm-up
Notes	Perfect for learning hip extension

Dumbbell

Aspect	Details
Load	Single dumbbell on hips
Best For	Home training, moderate loads
Emphasis	Easier to set up than barbell
Notes	Hold dumbbell in place

By Training Purpose

Activation Focus

Variation	Change	Why
Bodyweight Pulses	Small ROM at top	Wake up glutes, mind-muscle connection
Pause Glute Bridge	3-5s hold at top	Maximum contraction, activation
Banded Glute Bridge	Band around knees	Glute medius activation

Hypertrophy Focus

Variation	Change	Why
Constant Tension	Hover, don't touch floor	Metabolic stress, pump
Tempo Glute Bridge	3s up, 3s down	More time under tension
Loaded Bridge	Progressive barbell weight	Mechanical tension

Strength Focus

Variation	Change	Why
Heavy Barbell Bridge	Lower reps, heavier weight	Strength development
Single-Leg Bridge	One leg at a time	Unilateral strength
Progress to Hip Thrust	Use bench	Greater ROM, more load

Foot Position Variations

Position	Effect	Best For
Heels Close (6")	More glute emphasis	Most people
Heels Far (12")	More hamstring involvement	Hamstring development
Narrow Stance	More glute maximus	Quad-dominant lifters
Wide Stance	More adductor involvement	Hip mobility

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load (% 1RM)	RIR
Strength	3-4	6-10	2 min	75-85%	2-3
Hypertrophy	3-4	10-15	90s	65-75%	2-3
Activation	2-3	15-20	60s	50-60%	4-5
Endurance	2-3	20-30+	60s	40-50%	4-5

Workout Placement

Program Type	Placement	Rationale
Lower body	Warm-up or accessory	Glute activation or finisher
Glute-focused	First (if main) or last (if accessory)	Depends on training goal
Full-body	End of workout	Glute finisher
Beginner program	Primary hip hinge movement	Learning hip extension pattern

Programming Note

Glute bridges are excellent as:

1. Warm-up: 2 sets of 15-20 bodyweight to activate glutes
2. Main movement: For beginners before progressing to hip thrusts
3. Accessory: After squats/deadlifts as glute finisher

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets, building technique
Intermediate	2x/week	3-4 sets, as accessory
Advanced	1-2x/week	3-4 sets, usually replaced by hip thrusts

Progression Scheme

Progressive Overload

Glute bridges are excellent for beginners. Progress by:

1. Increasing reps (10 → 15 → 20 → 25)
2. Adding weight (start with 45 lb bar, add 10-20 lbs)
3. Adding tempo/pause
4. Progressing to hip thrusts (more ROM)

Sample Progression

Week	Load	Sets x Reps	Notes
1-2	Bodyweight	3x15	Learn the pattern
3-4	45 lbs (bar)	3x12	Add barbell
5	65 lbs	3x12	Add weight
6	85 lbs	3x10	Continue progression
7-8	95 lbs	3x10	Ready for hip thrusts

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Glute Bridge Bodyweight	True beginner, learning pattern
Glute Bridge Dumbbell	Home training, lighter loads

Progressions (Harder)

Exercise	When Ready	Link
Barbell Hip Thrust	Can bridge 95+ lbs for 10 reps
Single-Leg Glute Bridge	Want unilateral challenge
Pause Glute Bridge	Need more time under tension

Alternatives (Same Goal, Different Movement)

Natural Progressions

Alternative	Benefit	Link
Barbell Hip Thrust	More ROM, can load heavier
Hip Thrust Machine	Fixed path, easier setup

Home/Minimal Equipment

Alternative	Equipment
Glute Bridge Bodyweight	None
Glute Bridge Dumbbell	Single dumbbell
Single-Leg Glute Bridge	Bodyweight

Unilateral

Alternative	Benefit
Single-Leg Glute Bridge	Balance, fix imbalances
Single-Leg Hip Thrust	More challenging unilateral

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Low back pain	Hyperextension risk	Focus on "ribs down," lighter loads
Neck pain	Lying flat may aggravate	Use small pillow under head
Hip impingement	Flexion/extension pain	Reduce ROM, try machine version
Pregnancy (late term)	Supine position contraindicated	Switch to standing cable pull-throughs

Stop Immediately If

• Sharp pain in lower back
• Hip pinching or clicking with pain
• Dizziness from lying supine (especially pregnancy)
• Severe bruising from bar (use thicker pad)
• Inability to achieve hip extension

Injury Prevention

Strategy	Implementation
Use barbell pad	Essential for loads over 65 lbs
Perfect setup	Feet positioned for vertical shins at top
Ribs down cue	Prevents lower back hyperextension
Start light	Master pattern before loading heavy
Full ROM	Complete hip extension every rep

Common Discomforts

Bar pressure on hips:

• Use thick barbell pad
• Can fold yoga mat for extra padding
• Place hands on bar to reduce pressure

Neck discomfort:

• Use small towel or pillow under head
• Don't tuck chin excessively
• Maintain neutral neck position

Most Common Issue

Hip/rib bruising from bar pressure. Very common when starting. Use thick padding, start with lighter loads, and your body will adapt. Don't let this discourage you.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	90° flexion to full extension	🟡 Moderate
Knee	Stabilization	Fixed at ~90°	🟢 Low
Spine	Neutral maintenance	Minimal movement	🟢 Low

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Hip	Full extension (0°)	Can squeeze glutes fully standing	Hip flexor stretches, couch stretch
Knee	90° flexion	Can kneel comfortably	Knee mobility drills

Joint Health Note

Glute bridges are extremely safe and low-stress on joints. Because you're lying on the floor, there's minimal spinal loading compared to squats or deadlifts. Excellent option for those with back issues or learning hip extension pattern.

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❓ Common Questions

Glute bridge vs. hip thrust — which should I do?

Both are valuable:

• Start with glute bridge if you're a beginner learning hip extension
• Progress to hip thrust once you can bridge 95-135 lbs for 10+ reps
• Hip thrust allows more ROM and heavier loading for advanced lifters
• Glute bridge is great for warm-ups, activation, and home training

Should I touch the floor between reps?

You have options:

• Touch floor (full reset): Better for strength, ensures full ROM each rep
• Hover (constant tension): Better for hypertrophy, keeps tension on glutes

Both are valid. Try both and see what you prefer.

Where should my feet be?

Adjust so your shins are near-vertical (90° angle) at the top position. Start with heels 6-12 inches from your glutes and adjust based on how it feels. Too close = more quad involvement. Too far = hamstring cramping.

Can I do glute bridges every day?

Yes, especially with bodyweight or light loads. Glute bridges are low-fatigue and great for daily glute activation. Many people do 2-3 sets of 15-20 reps as part of their warm-up every workout.

I don't feel my glutes — am I doing it wrong?

Common issue. Try these:

1. Drive through heels (not toes)
2. Squeeze glutes hard at top — 2-3 second hold
3. "Ribs down" — ensure hip extension, not back arch
4. Lighter weight, higher reps — focus on contraction
5. Pre-activation — do clamshells or glute squeezes first

My hamstrings cramp — what's wrong?

Usually means feet are too far from glutes. Move feet closer (6-8 inches from glutes). Also ensure you're driving through heels and extending hips fully. Hamstrings shouldn't be the limiting factor.

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📚 Sources

Biomechanics & Muscle Activation:

• Contreras, B. et al. (2015). Comparison of gluteus maximus EMG during various exercises — Tier A
• Distefano, L.J. et al. (2009). Gluteal muscle activation during common exercises — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• Contreras, B. (2019). Glute Lab: The Art and Science of Strength and Physique Training — Tier B
• NSCA Essentials of Strength Training — Tier A

Technique:

• Bret Contreras — Glute Bridge Tutorial — Tier B
• ATHLEAN-X — Tier C

Safety:

• NSCA Position Statement on Exercise Technique — Tier A

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For Mo

When to recommend this exercise:

• User is a beginner learning hip extension pattern
• User wants glute activation/warm-up exercise
• User has back issues and can't squat/deadlift heavy
• User training at home with limited equipment

Who should NOT do this exercise:

• Nobody — this is universally safe and beginner-friendly
• Late pregnancy → Avoid supine position, use standing alternatives
• Severe hip impingement → Consult medical professional first

Key coaching cues to emphasize:

1. "Lie flat, feet positioned for vertical shins at top"
2. "Drive through heels, squeeze glutes hard"
3. "Ribs down — extend hips, not back"
4. "Straight line from shoulders to knees"

Common issues to watch for in user feedback:

• "I don't feel my glutes" → Check heel drive, add pause, lighter weight
• "My hamstrings cramp" → Feet too far away, move closer
• "My back hurts" → Hyperextension issue, cue "ribs down"
• "It hurts my hips" → Use thicker pad, check bar position

Programming guidance:

• Pair with: Squats, lunges, quad-dominant movements
• Use as: Warm-up (bodyweight), main movement (beginners), or accessory
• Typical frequency: 2-3x per week
• Volume: 3 sets of 10-20 reps

Progression signals:

• Ready to progress when: 3x15 with 95+ lbs with perfect form
• Progress to: Barbell Hip Thrust
• Regress if: Cannot achieve full hip extension, form breaking down

Red flags:

• Lower back hyperextension → immediate cue "ribs down"
• No glute activation → needs mind-muscle work, lighter load
• Sharp hip pain → assess for impingement, medical evaluation

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Last updated: December 2024