The barbell glute bridge with two legs on a bench is a compound lower body exercise that primarily targets the glutes, while also engaging the hamstrings and core. It is performed by resting your upper back on a bench, placing a barbell across your hips, and driving your hips upward to create a straight line from your knees to your shoulders.
Also Works
HamstringsCore
How to Perform
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.
Pro Tips
•Pad the barbell with a hip thrust pad or folded towel to protect your hip bones.
•Position your upper back against the bench edge at the lower part of your shoulder blades for optimal leverage.
•Drive through both heels and squeeze your glutes at the top for a 2-second hold on every rep.
Common Mistakes
•Hyperextending the lower back at the top by pushing the hips too high past the neutral spine position.
•Placing the back too high on the bench, which restricts range of motion and can strain the neck.
•Using too much weight and compensating with a shortened range of motion or lumbar extension.
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