Barbell Glute Bridge Two Legs on Bench

Master the Barbell Glute Bridge for powerful glutes and strong hamstrings. Drive a barbell upwards while your upper back rests on a bench, enhancing

IntermediateHips Barbell

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Barbell Glute Bridge Two Legs on Bench

Isolation

Barbell Glute Bridge

Hips · Gluteus Maximus · Barbell

Intermediate

Compound

Barbell Glute Bridge (hands on bar)

Hips · Barbell

Intermediate

Compound

Dumbbell Single Leg Glute Bridge

Hips · Gluteus Maximus · Dumbbell

Intermediate

Compound

Dumbbell Glute Bridge

Hips · Gluteus Maximus · Dumbbell

Intermediate

Description

A strength exercise that targets the glutes and hamstrings by pushing a barbell upwards while the feet are flat on the ground and the upper back is resting on a bench.

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How to do Barbell Glute Bridge Two Legs on Bench

01
Setup
Position a flat bench perpendicular to you. Sit on the floor with your upper back against the bench and carefully roll a loaded barbell over your hips, using a pad for comfort if needed.
02
Setup
Place your feet flat on the floor, hip-width apart, with your knees bent at approximately 90 degrees when your hips are fully extended. Ensure your upper back and shoulders are firmly against the bench.
03
Setup
Grip the barbell with an overhand grip, just outside your hips, to stabilize it throughout the movement and prevent it from rolling.
04
Brace your core, tuck your chin slightly towards your chest, and initiate the movement by driving through your heels, lifting the barbell and your hips off the floor.
05
Continue pushing until your hips are fully extended, forming a straight line from your shoulders to your knees, and squeeze your glutes forcefully at the top.
06
Slowly lower your hips and the barbell back down to the starting position with control, maintaining tension in your glutes throughout the descent.

Tips

Keep your chin slightly tucked towards your chest throughout the movement to maintain a neutral spine and prevent hyperextension of the neck.
Focus on driving through your heels rather than your toes; this helps to better engage your glutes and hamstrings while minimizing quad involvement.
Control the eccentric (lowering) phase of the movement for 2-3 seconds to maximize muscle time under tension and promote greater muscle growth.
Actively push your knees slightly outward during the lift to ensure optimal glute activation and prevent them from caving inward.

Common mistakes

Hyperextending the lower back at the top of the movement can lead to back pain; fix this by stopping the hip drive when your body forms a straight line from shoulders to knees and engaging your core.
Placing feet too far from or too close to your glutes can reduce glute activation; adjust your foot position so your shins are vertical at the top of the movement.
Relying on hamstring activation instead of glutes is common; fix this by consciously squeezing your glutes at the top and feeling the stretch in your glutes on the way down.

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Questions

What muscles does Barbell Glute Bridge Two Legs on Bench work?

Barbell Glute Bridge Two Legs on Bench primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.

Is Barbell Glute Bridge Two Legs on Bench good for beginners?

Barbell Glute Bridge Two Legs on Bench is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Glute Bridge Two Legs on Bench?

You need Barbell to perform Barbell Glute Bridge Two Legs on Bench. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Glute Bridge Two Legs on Bench?

Keep your chin slightly tucked towards your chest throughout the movement to maintain a neutral spine and prevent hyperextension of the neck. Focus on driving through your heels rather than your toes; this helps to better engage your glutes and hamstrings while minimizing quad involvement. Control the eccentric (lowering) phase of the movement for 2-3 seconds to maximize muscle time under tension and promote greater muscle growth. Actively push your knees slightly outward during the lift to ensure optimal glute activation and prevent them from caving inward.

What are common mistakes when doing Barbell Glute Bridge Two Legs on Bench?

Hyperextending the lower back at the top of the movement can lead to back pain; fix this by stopping the hip drive when your body forms a straight line from shoulders to knees and engaging your core. Placing feet too far from or too close to your glutes can reduce glute activation; adjust your foot position so your shins are vertical at the top of the movement. Relying on hamstring activation instead of glutes is common; fix this by consciously squeezing your glutes at the top and feeling the stretch in your glutes on the way down.