Barbell Glute Bridge Two Legs on Bench (Male)

Setup

1. 01Lie on the floor with the heels of both feet on the edge of a flat bench.
2. 02Position the knees at roughly 90 degrees when the hips are down.
3. 03Roll a padded bar into the hip crease and hold it steady with both hands.
4. 04Keep shoulders and upper back flat on the floor.

Execution

1. 01Brace and press the heels down into the bench.
2. 02Extend the hips until the torso and thighs form a straight line.
3. 03Pause and squeeze the glutes at the top.
4. 04Lower the hips under control until they hover just above the floor.

Checkpoints

• -Heels stay planted on the bench through the whole rep.
• -Hips reach full extension without lower-back arch.
• -Knees stay in line with the feet, not caving in.
• -Bar stays centered over the hips.

Common mistakes

• -Setting the bench too far away and shifting the work entirely to the hamstrings.
• -Pushing through the toes instead of the heels.
• -Arching the lower back to fake extra range.
• -Letting the hips crash back to the floor between reps.