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Barbell Glute Bridge (hands on bar)

Barbell Glute Bridge (hands on bar)

The Barbell Glute Bridge (hands on bar) is a powerful exercise that targets the glute muscles, as well as the hamstrings and core. This exercise is performed by lying on your back and placing your hands firmly on a barbell, positioned on the floor just above your hips. While keeping your feet flat on the ground, bend your knees to about a 90-degree angle. Begin by engaging your core and then pushing through your heels to lift your hips off the ground. Continue to drive your hips up until your body forms a straight line from your shoulders to your knees. It's important to focus on squeezing your glutes at the top of the movement, ensuring that you are not overextending your lower back. The Barbell Glute Bridge (hands on bar) offers numerous benefits. Firstly, it's an excellent exercise for developing stronger glutes, which can help improve your overall strength and power. Additionally, it helps to activate and strengthen the hamstrings, which play a crucial role in many daily movements, such as walking and running. This exercise can also be beneficial for improving posture and reducing lower back pain. By targeting the glutes, it helps to counteract the effects of prolonged sitting, which can often lead to weak gluteal muscles and subsequent lower back issues. Incorporating the Barbell Glute Bridge (hands on bar) into your workout routine can help you achieve a well-rounded lower body workout, enhancing both strength and stability. As with any exercise, it's important to ensure proper form and gradually increase the weights used as you become more proficient.


  • Start by lying on your back with your knees bent and feet flat on the ground, about shoulder-width apart.
  • Place a barbell across your hip bones and hold it securely with your palms facing down.
  • Engage your core and glutes, and press through your heels to lift your hips off the ground.
  • Continue lifting until your body forms a straight line from your knees to your shoulders.
  • Hold the position for a brief pause, then lower your hips back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form throughout the exercise to activate the glutes effectively.
  • Engage your core and squeeze your glutes at the top of the movement for maximum benefit.
  • Start with light weights and gradually increase the load as you grow stronger.
  • Take a day or two of rest between workouts to allow your muscles to recover and grow.
  • Incorporate variations of the exercise like single-leg or banded glute bridges to target different muscle fibers.
  • Concentrate on the mind-muscle connection and focus on feeling your glutes working during each repetition.
  • Incorporate other glute exercises like squats and lunges into your routine to further develop your glutes.
  • Consult with a fitness professional to ensure proper technique and form when performing the exercise.
  • Follow a balanced diet to provide your body with the necessary nutrients for muscle growth and recovery.
  • Listen to your body and adjust the weight and intensity of the exercise according to your fitness level and goals.

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