Barbell Glute Bridge Two Legs On Bench 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Compound
Force Type
Hinge (Bilateral)
Required Equipment
Barbell
Fitness Level
Advanced
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Barbell Glute Bridge with Two Legs on Bench is a strength exercise designed to primarily target the glutes while also engaging the hamstrings as a secondary muscle group. Using a barbell for added resistance, the exercise involves lying on the floor with your feet elevated on a bench, gripping the barbell across your hips, and driving your hips upward into a straight line from shoulders to knees. This movement emphasizes hip extension, helping to build powerful, well-defined glutes and strengthen the hamstrings. It requires controlled lifting and lowering, proper core engagement, and stable footing to maximize effectiveness and reduce the risk of injury, making it a highly effective compound lower-body exercise.
How to Perform
Set up a sturdy bench and place a barbell over your hips, making sure the plates are locked in place and the bar rests comfortably.
Lie flat on the floor with your upper back supported near the bench, and position your feet on the bench so your knees are bent and your feet are roughly hip-width apart.
Grip the barbell firmly with your hands on either side to keep it steady throughout the movement.
Tighten your core and push through your heels to lift your hips upward, creating a straight line from your shoulders to your knees. Keep your chin slightly tucked and your neck relaxed.
At the top, consciously contract your glutes to maximize muscle activation, making sure your hips don’t over-arch.
Lower your hips slowly and under control until you return to the starting position, maintaining tension in the glutes and hamstrings.
Continue for the number of repetitions you have planned, focusing on smooth, controlled motion rather than speed.
Breathe steadily throughout each repetition, exhaling as you lift and inhaling as you lower your hips.
To make the exercise more challenging, gradually increase the barbell weight or experiment with a single-leg variation while keeping proper form.
Pay attention to your body and stop immediately if you feel any sharp pain or discomfort. If uncertain about technique, consult a qualified fitness professional for guidance.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Focus on squeezing your glutes at the top rather than just lifting the hips high.
Keep your core engaged throughout to prevent lower-back arching.
Press through your heels, not your toes, to maximize glute activation.
Avoid letting your knees collapse inward; keep them aligned with your feet.
Lower the hips slowly to maintain tension and control the movement.
Ensure the barbell stays stable and doesn’t roll, using a pad if needed for comfort.
Breathe steadily; exhale on the lift and inhale on the lowering phase.
Don’t overload the barbell too quickly—progress gradually to prevent strain or injury.
How Not to Perform
Do not push your hips up by over-arching your lower back; this shifts the focus away from the glutes and strains the spine.
Avoid lifting your heels off the bench or pressing through your toes; this reduces glute activation and overworks the quads.
Never let your knees cave inward or splay outward, as this can lead to knee discomfort or injury.
Don’t use momentum to lift the barbell quickly; uncontrolled motion decreases effectiveness and increases injury risk.
Avoid keeping your core relaxed; failing to brace the abs can overload the lower back.
Do not place the barbell too high or too low on your hips; incorrect positioning can cause discomfort or instability.
Avoid shrugging your shoulders or lifting your upper back off the floor; your back should remain stable on the ground.
Don’t hold your breath throughout the movement; proper breathing helps maintain control and core stability.
Avoid using weights that are too heavy for your current strength; overloading can compromise form and cause strain.
Never rush through repetitions; moving too fast reduces glute engagement and wastes energy.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
