Upper Legs Exercise · Barbell

Expand

Barbell Glute Bridge Two Legs On Bench (male)

Resting the shoulders on a bench for a barbell glute bridge with both legs adds range of motion compared to a floor version, letting the hips drop lower before extending back up. That extra range means more time under tension for the glutes per rep. Keep the bar padded and stable across the hips, and drive through the heels rather than the balls of the feet.

Go to the movement steps

Also known as: Bb Glute Bridge Two Legs On Bench (Male)

Category

Upper Legs

Equipment

Barbell

Target

Glutes

Share Embed & Cite

Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Barbell Glute Bridge Two Legs On Bench (male)

1. Begin seated at the edge of a bench with your upper back leaning against it and your feet flat on the floor, hip-width apart.
2. Position a barbell across your hips, gripping it securely with both hands.
3. Brace your glutes and core, then drive through your heels to raise your hips, forming a straight line from your knees to your shoulders.
4. Hold briefly at the top, squeezing your glutes.
5. Slowly lower your hips back to the starting position.
6. Complete your planned set count, emphasizing full range of motion and strong peak contraction in the glutes.

Technique & Form Tips

Perform the movement by focusing on hip motion while maintaining a stable spinal position. Setup and execution may occur from standing, lying, or supported positions as required by the specific variation being demonstrated.

Common Mistakes to Avoid

• Rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.
• Changing the resistance position: Keep the weight or support in the demonstrated position rather than letting it drift during the movement.
• Hyperextension at the top: Stop the movement once the hips are fully extended to a neutral position.

How to Breathe During This Exercise

Maintain steady breathing patterns without holding your breath.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Barbell Glute Bridge Two Legs On Bench (male) mainly targets your Glutes, with your Hamstrings helping support the movement, along with your Core.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

Equipment Alternatives

Don't have barbell? These target the same glutes with different equipment.

Glute Bridge March Body Weight · Glutes Band Stiff Leg Deadlift Band · Glutes Cable Deadlift Cable · Glutes Dumbbell Deadlift Dumbbell · Glutes

FAQ

What muscles does the Barbell Glute Bridge Two Legs On Bench (male) work?

The Barbell Glute Bridge Two Legs On Bench (male) mainly works your glutes. It also helps strengthen your hamstrings and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Barbell Glute Bridge Two Legs On Bench (male)?

You do the Barbell Glute Bridge Two Legs On Bench (male) with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Barbell Glute Bridge Two Legs On Bench (male)?

One mistake to watch for is rounding the lower back: Focus on maintaining a neutral spine throughout the entire range of motion.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Barbell Glute Bridge Two Legs On Bench (male)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Barbell Glute Bridge Two Legs On Bench (male)?

The Glute Bridge March trains your glutes with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.