Partial Glute Bridge (Barbell)

A barbell glute bridge variation that restricts motion to the upper half of the range, keeping continuous tension on the glutes throughout the set.

Instructions

1. Sit on the floor with your back against a bench or mat and roll a loaded barbell over your thighs until it sits directly across your hip crease. Use a barbell pad or folded mat to cushion the bar.
2. Plant your feet flat on the floor, hip-width apart, with your knees bent to roughly 90 degrees. Brace your core and tuck your chin slightly.
3. Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees — this is the top position. Squeeze your glutes hard at the top.
4. Lower your hips only halfway down — stop before your glutes fully relax or touch the floor. Keep constant tension on the glutes throughout.
5. Immediately drive back up to the top without pausing at the bottom. The partial range keeps continuous tension on the glutes for the duration of the set.

Tips

• The defining rule of this variation: never fully lower to the ground. The bottom of each rep should feel like there is still tension in the glutes — the moment you relax, you have gone too low.
• Focus on squeezing the glutes at lockout rather than hyperextending the lower back. If your lower back is doing the work, your hips are not rising high enough.
• Because the range of motion is intentionally short, use higher rep ranges (15–30+) and lighter loads to accumulate metabolic stress and time under tension.
• Keep your feet directly below your knees. Placing them too far forward shifts load to the hamstrings; too close reduces glute activation.
• A barbell pad or foam roller sleeve is strongly recommended — the constant tension means the bar stays loaded on your hips the entire set, which can be uncomfortable without padding.
• Drive the knees slightly outward throughout the movement to keep the hips externally rotated and maximise glute recruitment.