Glute Bridge Two Legs On Bench (male)
Also known as: glute bridge two legs on bench
Glute Bridge Two Legs On Bench (male) turns pure bodyweight leverage into muscle you built on purpose — simple enough to learn in one session.
How to do Glute Bridge Two Legs On Bench (male)
- Sit on the edge of a bench with your back against it and your feet flat on the ground.
- Place your hands on the bench beside your hips for support.
- Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Glute Bridge Two Legs On Bench (male) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Change leverage or elevation before you add load.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Add reps first, then slow the lowering phase.
Common Glute Bridge Two Legs On Bench (male) Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Easier and Harder Than Glute Bridge Two Legs On Bench (male)
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Glute Bridge Two Legs On Bench (male) — Frequently Asked Questions
How do you do the Glute Bridge Two Legs On Bench (male)?
Sit on the edge of a bench with your back against it and your feet flat on the ground. Place your hands on the bench beside your hips for support. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Glute Bridge Two Legs On Bench (male) work?
The Glute Bridge Two Legs On Bench (male) primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Glute Bridge Two Legs On Bench (male) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Glute Bridge Two Legs On Bench (male) good for beginners?
Yes. The Glute Bridge Two Legs On Bench (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Glute Bridge Two Legs On Bench (male)?
Try the Band Lying Hip Internal Rotation, Dumbbell Romanian Deadlift or the Cable Pull Through (with Rope). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Glute Bridge Two Legs On Bench (male) the same as the glute bridge two legs on bench?
Yes. The Glute Bridge Two Legs On Bench (male) is also commonly called the glute bridge two legs on bench. Different gyms and training programs label it differently, but "glute bridge two legs on bench" refer to this same movement.
