Barbell Glute Bridge (hands on bar)
Expert Advice
Keep your chin tucked and ribs down to maintain a neutral spine and maximize glute activation.
How-to-do Steps
- Lie on your back with knees bent and feet flat on the floor, holding a barbell with hands slightly wider than shoulder-width.
- Place the barbell over your hips and hold it in place with your hands.
- Drive through your heels, lifting your hips towards the ceiling while squeezing your glutes.
- Pause at the top, then slowly lower your hips back to the starting position.
- Repeat for the desired number of repetitions.
Track Barbell Glute Bridge (hands on bar) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Barbell Glute Bridge (hands on bar) primarily targets the Glutes, with Strength mechanics using Barbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes50%
Secondary
Hamstrings25%
Quads25%
Equipment
Barbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Barbell Glute Bridge (hands on bar) work?
Barbell Glute Bridge (hands on bar) primarily targets the Glutes. Secondary muscles involved include Hamstrings, Quads. It is classified as a Strength exercise performed with Barbell.
How many sets and reps should I do for Barbell Glute Bridge (hands on bar)?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Barbell Glute Bridge (hands on bar) suitable for beginners?
Barbell Glute Bridge (hands on bar) is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
