Barbell Glute Bridge
Legs · Barbell · Beginner
How to do it
- Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Glutes
Secondary: Hamstrings, Lower Back
Is your Barbell Glute Bridge good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 37 kg |
| Novice | 55 kg |
| Intermediate | 73 kg |
| Advanced | 99 kg |
| Expert | 125 kg |
| Veteran | 157.5 kg |
| Elite | 190 kg |
| Master | 227 kg |
| Apex | 264 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Barbell Glute Bridge.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Adding load before the bar path is repeatable. Use a weight that lets every Barbell Glute Bridge rep follow the same controlled path.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your glutes.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Barbell Glute Bridge FAQ
What muscles does the Barbell Glute Bridge work?
The primary target is glutes. It also involves hamstrings, lower back while you keep the movement controlled.
How many sets and reps should I do for the Barbell Glute Bridge?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Barbell Glute Bridge strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
