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Exercise 3562 · REF qg2PGl6

Barbell Glute Bridge Two Legs On Bench (male) exercise animation

Barbell Glute Bridge Two Legs On Bench (male)

Category
Upper Legs
Equipment
Barbell
Target
Glutes

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.

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

  1. Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
  2. Place a barbell across your hips, holding it securely with both hands.
  3. Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.
  4. Pause for a moment at the top, squeezing your glutes.
  5. Slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Barbell Glute Bridge Two Legs On Bench (male) primarily targets the Glutes, with Hamstrings as the primary synergist muscle group, along with the Core.

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Equipment Alternatives

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

Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band Bent-Over Hip Extension Band · Glutes Cable Deadlift Cable Deadlift Cable · Glutes

FAQ

What muscles does the Barbell Glute Bridge Two Legs On Bench (male) work?
The Barbell Glute Bridge Two Legs On Bench (male) primarily targets the glutes, with the hamstrings and core assisting.
What equipment do I need for the Barbell Glute Bridge Two Legs On Bench (male)?
The Barbell Glute Bridge Two Legs On Bench (male) is done with a barbell.
What's a good alternative to the Barbell Glute Bridge Two Legs On Bench (male)?
If you don't have access to a barbell, the Arms Apart Circular Toe Touch (male) targets the same glutes using body weight instead.