Barbell Glute Bridge

Muscles worked by the Barbell Glute Bridge

Primary

GlutesGluteus Maximus

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

Barbell

Also called: bar, olympic barbell, straight bar, olympic bar, power bar.

How to do the Barbell Glute Bridge

1. Lie on the floor with a barbell across your hips and knees bent.
2. Drive your hips up by squeezing your glutes.
3. Hold at the top with hips fully extended.
4. Lower with control.
5. Repeat.

Form tips

• Drive through your heels rather than your toes.
• Finish with your ribs down to avoid arching the lower back.
• Keep your knees in line with your feet, not caving inward.

At a glance

Barbell Glute Bridge in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Barbell Hip Thrust
• Glute Bridge
• Banded Figure-4 Stretch
• Barbell Back Squat
• Barbell Lunge
• Barbell Reverse Lunge
• Bench Figure-4 Glute Stretch
• Bodyweight Squat

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "barbell-glute-bridge",
  "name_en": "Barbell Glute Bridge",
  "name_de": "Langhantel-Gesäßbrücke",
  "name_es": "Puente de Glúteos con Barra",
  "description_en": "A weighted glute bridge using a barbell for increased resistance.",
  "description_de": "Eine Gesäßbrücke mit Langhantel für erhöhten Widerstand.",
  "description_es": "Un puente de glúteos con carga usando una barra para mayor resistencia.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "barbell",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "leg_day",
    "lower_back_safe",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Lie on the floor with a barbell across your hips and knees bent.",
    "Drive your hips up by squeezing your glutes.",
    "Hold at the top with hips fully extended.",
    "Lower with control.",
    "Repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Boden mit einer Langhantel über den Hüften und gebeugten Knien.",
    "Stoße die Hüften nach oben, indem du die Gesäßmuskeln anspannst.",
    "Halte oben mit vollständig gestreckten Hüften.",
    "Senke kontrolliert.",
    "Wiederhole."
  ],
  "instructions_es": [
    "Acuéstate en el suelo con una barra sobre las caderas y las rodillas flexionadas.",
    "Eleva las caderas apretando los glúteos.",
    "Aguanta en la parte superior con las caderas completamente extendidas.",
    "Baja con control.",
    "Repite."
  ],
  "tips_en": [
    "Drive through your heels rather than your toes.",
    "Finish with your ribs down to avoid arching the lower back.",
    "Keep your knees in line with your feet, not caving inward."
  ],
  "tips_de": [
    "Drücke die Fersen fest in den Boden.",
    "Halte die Rippen unten, damit die Streckung nicht ins Hohlkreuz kippt.",
    "Halte die Hantel mit den Händen stabil auf der Hüfte."
  ],
  "tips_es": [
    "Evita arquear la zona lumbar al extender la cadera.",
    "Empuja con los talones, no con las puntas de los pies.",
    "Mete la barbilla y mantén la parte alta de la espalda apoyada."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/barbell-glute-bridge-start.webp",
      "peak": "images/flat/barbell-glute-bridge-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "barbell-glute-bridge");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.