How to do the barbell partial glute bridge

Step by step

1. Sit down with a loaded barbell over your hips and your upper back positioned against the edge of a flat gym bench.
2. Grab the bar evenly for support and plant your feet flat on the floor with toes pointing slightly out.
3. Brace your abs, breathe in, and press your hips against the barbell.
4. Push through your heels and engage your glutes to raise the bar and your hips toward the ceiling.
5. Pause when your hips align with your upper body. Squeeze your glutes at the top and exhale.
6. Slowly lower your buttocks several inches as you breathe in. Keep your abs tense and stop when you notice that your knees begin to move back toward your hips.
7. Extend your hips again and exhale.
8. Do the required number of reps in this partial range of motion and lower your buttocks to the floor.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the barbell partial glute bridge

• Glute Builder3 × 12

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.