Exercise guide · Intermediate · Compound

Barbell Glute Bridge Two Legs on Bench (Male): How to Do It & Muscles Worked

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.

Primary muscles
Glutes
Secondary muscles
Obliques , Hamstrings , Abs
Equipment
Barbell
Level · type
Intermediate · Compound
Demonstration of the barbell glute bridge two legs on bench (male)
Front view: muscles worked by the barbell glute bridge two legs on bench (male). Primary: glutes. Secondary: obliques, hamstrings and abs.
Back view: muscles worked by the barbell glute bridge two legs on bench (male). Primary: glutes. Secondary: obliques, hamstrings and abs.
Primary Secondary

How to do the barbell glute bridge two legs on bench (male)

  1. Step 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. Step 2: Place a barbell across your hips, holding it securely with both hands.
  3. Step 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. Step 4: Pause for a moment at the top, squeezing your glutes.
  5. Step 5: Slowly lower your hips back down to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the barbell glute bridge two legs on bench (male) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Barbell Glute Bridge Two Legs on Bench (Male) alternatives

More exercises that train the glutes as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.