Barbell Glute Bridge Two Legs on Bench

Exercise / Hip

Barbell Glute Bridge Two Legs on Bench

The barbell glute bridge with two legs on a bench is an exercise that targets the glutes, hamstrings, and lower back muscles. This exercise is often used as part of a lower body or glute-focused workout routine.

How to do:

Barbell Glute Bridge Two Legs on Bench

To perform this exercise, you lie flat on your back on the ground, with your feet on a bench and a barbell placed across your hips. You then lift your hips up towards the ceiling, pressing the barbell upwards until your body forms a straight line from your shoulders to your knees. You pause briefly at the top of the movement before lowering your hips back down to the ground. Repeat for the desired number of repetitions.


  • Stronger glutes: The glute bridge targets the glutes more effectively than other exercises, helping to increase their strength and size. Strong glutes can improve your athletic performance, increase your power and speed, and reduce your risk of injury.
  • Improved hip mobility: The glute bridge can help improve hip mobility and flexibility, which can benefit a wide range of movements and exercises.
  • Reduced lower back pain: By strengthening the muscles in your lower back, you may be able to reduce or prevent lower back pain.
  • Better posture: The glute bridge can help improve your posture by strengthening the muscles in your lower back, glutes, and core.
  • Increased calorie burn: The glute bridge is a compound exercise that works multiple muscle groups at once, helping to increase your calorie burn and improve your overall fitness.

Glute Bridge Two Legs on Bench – Muscles Worked

Target Core Muscles: ▪ Rectus Abdominis ▪ Transverse abdominis ▪ Obliques ▪ Multifidus ▪ Pelvic floor ▪ Quadratus lumborum ▪ Erector Spinae ▪ Gluteus maximus ▪ Gluteus medius ▪ Gluteus minius ▪ Hip flexor

Target - Gluteus Maximus
Stabilizers - Obliques
Stabilizers - Rectus Abdominis
Stabilizers - Iliopsoas
Stabilizers - Tensor Fasciae Latae
Stabilizers - Pectineus
Stabilizers - Sartorius
Stabilizers - Adductor Longus
Stabilizers - Adductor Brevis
Stabilizers - Quadriceps
Stabilizers - Erector Spinae
Stabilizers - Hamstring
Glute bridge muscle worked