Barbell Glute Bridge Two Legs on Bench
- Target muscle
- Gluteus Maximus
- Synergist muscles
- Hamstrings
- Equipment
- Barbell
- Body part
- Hips
- Type
- Strength
The barbell glute bridge with two legs on a bench is a hip-extension strength exercise that primarily targets the gluteus maximus, with the hamstrings assisting. You lie on the floor with both feet elevated on a flat bench and drive a barbell up across your hips, making it a stable way to load the glutes through a longer range of motion.
How to do the Barbell Glute Bridge Two Legs on Bench
- 1Sit on the floor with a flat bench in front of your feet, then lie back so your shoulders and upper back rest on the floor.
- 2Roll a loaded barbell over your legs until it sits across the crease of your hips; use a pad or folded towel for comfort.
- 3Place both feet flat on top of the bench, roughly hip-width apart, so your knees are bent and shins are vertical.
- 4Grip the bar on either side of your hips to keep it stable, and brace your core and squeeze your glutes.
- 5Drive through your heels and push your hips upward until your torso and thighs form a straight line from shoulders to knees.
- 6Pause briefly at the top with your glutes fully contracted, keeping your ribs down and avoiding lower-back arch.
- 7Lower your hips under control until they are just above the floor, keeping tension on the glutes.
- 8Complete your reps, then set the barbell down and roll it off your hips to finish.
Form tips
- Push through your heels rather than your toes to keep the load on your glutes and hamstrings.
- Posteriorly tilt your pelvis (tuck your tailbone) at the top so the glutes do the work instead of the lower back.
- Keep your chin slightly tucked and gaze forward so your neck stays neutral throughout the set.
- Control the bar with both hands and use a barbell pad; have a partner help load or steady the bar when going heavy.
Common mistakes
- Overextending at the top by arching the lower back, which shifts the load off the glutes and strains the spine.
- Pushing through the toes instead of the heels, which reduces glute activation and can overload the quads.
- Using a partial range and not reaching full hip extension, which leaves the glute contraction incomplete.
- Letting the bar drift up the abdomen or down the thighs instead of staying over the hips, making the lift unstable.
Frequently asked questions
What muscles does the barbell glute bridge with feet on a bench work?
It primarily targets the gluteus maximus, with the hamstrings acting as synergists to extend the hips.
Why elevate the feet on a bench for this glute bridge?
Placing both feet on a bench increases the range of hip motion and keeps constant tension on the glutes through a deeper stretch compared with a floor bridge.
How is this different from a hip thrust?
A hip thrust rests your upper back on a bench with feet on the floor, while this variation reverses it — your back is on the floor and your feet are up on the bench, emphasizing a longer glute range.
How many sets and reps should I do?
For glute strength and size, 3–4 sets of 8–15 reps works well. Add load gradually and prioritize a full hip lockout with a squeeze at the top of each rep.
Is this exercise good for beginners?
Yes, once you can perform a bodyweight bridge with good form. Start with a light barbell and a pad, master the heel drive and pelvic tuck, then add weight.
