How to Do the Weighted Glute Bridge
The weighted glute bridge has you drive your hips up with a barbell across them, loading your glutes through a short, stable range. It suits lifters wanting direct glute work without heavy spinal loading.
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Muscles worked
Primary
- Glutes
Secondary
- Hamstrings
How to do the Weighted Glute Bridge
- 1
Sit on the floor with a padded barbell rolled across your hips.
- 2
Lie back and place your feet flat, about hip-width apart, knees bent.
- 3
Brace your core and tuck your chin slightly.
- 4
Drive through your heels and lift your hips until your torso is level.
- 5
Squeeze your glutes and pause at the top.
- 6
Lower your hips slowly.
- 7
Keep your ribs down so you do not arch your lower back.
Form cues to remember
- Drive through your heels
- Ribs down, don't arch
- Squeeze at the top
- Chin tucked
Weighted Glute Bridge video tutorial
Common mistakes
Overarching the lower back
Tuck your pelvis and stop when your hips are level.
Feet too far forward
Place your feet so your shins are about vertical at the top.
Not padding the bar
Use a pad or mat to protect your hips.
Rushing reps
Pause at the top and lower slowly.
Sets and reps
| Muscle growth | 3–4 sets of 8–12 reps, 60–90 seconds rest |
|---|---|
| Strength | 3–5 sets of 5–8 reps with heavier loads, 2 minutes rest |
A loaded bar over your hips can pinch or bruise, so use a pad. Avoid arching your back at the top.
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Weighted Glute Bridge FAQ
Weighted glute bridge vs hip thrust?
The glute bridge is done from the floor with a shorter range, while the hip thrust starts with your back on a bench. Both target your glutes.
How heavy should I go on the weighted glute bridge?
Pick a weight that lets you pause for a second at the top for 8–12 reps. Increase as you get comfortable.
Why do I feel the weighted glute bridge in my hamstrings?
Your feet may be too far forward. Bring them closer so your shins are about vertical at the top.
