Barbell Glute Bridge Two Legs On Bench (male)
Also known as: barbell glute bridge two legs on bench
The point of Barbell Glute Bridge Two Legs On Bench (male) is control through the whole range; heavy bilateral barbell loading is how it gets there.
How to do Barbell Glute Bridge Two Legs On Bench (male)
- 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.
- Place a barbell across your hips, holding it securely with both hands.
- 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.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Barbell Glute Bridge Two Legs On Bench (male) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Take the smallest plate jump available once the reps are clean.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Reset the bar between reps rather than bouncing.
Common Barbell Glute Bridge Two Legs On Bench (male) Mistakes
Bouncing the bar to get through the hardest inch
Pause briefly so the muscle, not the rebound, does the work.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Barbell Glute Bridge Two Legs On Bench (male)
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Barbell Glute Bridge Two Legs On Bench (male) — Frequently Asked Questions
How do you do the Barbell Glute Bridge Two Legs On Bench (male)?
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. Place a barbell across your hips, holding it securely with both hands. 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. Use a barbell and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
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. It is classified as a legs exercise and is performed with a barbell.
How many sets and reps of the Barbell Glute Bridge Two Legs On Bench (male) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Keep a rep or two in reserve on the heaviest sets. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Barbell Glute Bridge Two Legs On Bench (male) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Barbell Glute Bridge Two Legs On Bench (male)?
Try the Kettlebell Goblet Squat, Dumbbell Single Leg Squat or the Reverse Hyper Extension (on Stability Ball). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Barbell Glute Bridge Two Legs On Bench (male) the same as the barbell glute bridge two legs on bench?
Yes. The Barbell Glute Bridge Two Legs On Bench (male) is also commonly called the barbell glute bridge two legs on bench. Different gyms and training programs label it differently, but "barbell glute bridge two legs on bench" refer to this same movement.
