Intermediate
BARBELL GLUTE BRIDGE TWO LEGS ON BENCH (MALE)
Upper legs
Body Part
Glutes
Target Muscle
Barbell
Equipment
Intermediate
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
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.
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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.
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Step:4 Pause for a moment at the top, squeezing your glutes.
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Step:5 Slowly lower your hips back down to the starting position.
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Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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