Barbell Glute Bridge Two Legs on Bench (Male)

Target muscle

Glutes

Also works

Hamstrings, core

Equipment

Barbell

Body part

Upper legs

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the glutes. The hamstrings and core work as secondary muscles. See all glute exercises or every barbell exercise.