Barbell Glute Bridge Two Legs on Bench Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Bench Barbell Glute Bridge
How to: Barbell Glute Bridge Two Legs on Bench
- Start by lying on your back on a bench with feet flat on the ground.
- Position a barbell across your hips and hold it in place with your hands.
- Engage your core and glutes to lift your hips upward.
- Push through your heels and squeeze your glutes at the top.
- Lower your hips back down to the ground and repeat.
Common Mistakes
- Arching the lower back excessively during the lift.
- Starting the movement with the hips instead of the glutes.
- Letting the knees cave inward.
Modifications
- Perform the bridge without the barbell for beginners.
- Use a resistance band around thighs for added tension.
Tips
- Ensure your shoulder blades are resting on the bench for stability.
- Focus on squeezing your glutes at the top of the movement.
- Keep your feet flat on the ground and hip-width apart.
Barbell Glute Bridge Two Legs on Bench Alternatives
Tags
glutes
hamstrings
strength
barbell
hip thrust
lower body