Legs · Barbell
Hands on Bar Barbell Glute Bridge
How to do the hands on bar barbell glute bridge, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Barbell
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Lie on your back with knees bent and feet flat, rolling a loaded barbell over your hips and gripping the bar with both hands to keep it pinned. Drive through your heels to lift your hips until your body forms a straight line from knees to shoulders, then lower under control.
- 1Glutes squeezing hard to drive the bar up
- 2A straight line from knees to shoulders at the top
- 3Heels grounded as you push through them
Common mistakes
- Arching your lower back to finish the lift
- Pushing through your toes instead of your heels
- Letting the bar drift off your hips
Muscles worked
The hands on bar barbell glute bridge mainly works the glutes and hamstrings, with the lower back, lower abs, and quads assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- QuadsSupport
- ForearmsMinor
- Upper AbsMinor
- CalvesMinor
Kovo programs the hands on bar barbell glute bridge for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
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- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.