Barbell Glute Bridge Two Legs on Bench

The barbell glute bridge with two legs on a bench is a highly effective exercise that primarily targets the glutes, hamstrings, and lower back muscles. This compound movement is perfect for those looking to strengthen and tone their posterior chain. To perform this exercise, you'll need a barbell and a bench. Start by positioning the bench parallel to the barbell rack. Sit on the ground facing the bench, with your back against the edge and your feet flat on the floor. Roll the barbell onto your hips and hold it securely with both hands. With the barbell in place, push through your heels and lift your hips off the floor, squeezing your glutes at the top. Maintain a straight line from your knees to your shoulders, creating a bridge-like position with your body. Hold this position briefly, then lower your hips back down to the ground. Repeat for the desired number of repetitions. The barbell glute bridge on a bench provides several benefits. It helps to improve glute and hamstring strength, which can enhance athletic performance and reduce the risk of injuries. The exercise also helps to activate and strengthen the core muscles, as they are engaged to stabilize your body throughout the movement. Additionally, it can improve posture by counteracting the negative effects of prolonged sitting. Remember to start with an appropriate weight that challenges you but allows you to maintain proper form. Gradually increase the weight as you become stronger and more comfortable with the exercise. Incorporate the barbell glute bridge with two legs on a bench into your lower body workout routine to build a strong and sculpted posterior chain.

Instructions

• Start by setting up a bench horizontally and placing a barbell on the floor near the bench.
• Sit on the floor with your back against the bench and your feet flat on the ground, hip-width apart.
• Position the barbell across your hip area and, holding onto it with a pronated grip (palms facing down), roll it up your thighs until it rests on your hip crease.
• Push through your heels and raise your hips off the floor, squeezing your glutes at the top of the movement.
• Pause for a moment at the top, then slowly lower your hips back down to the starting position.
• Repeat the movement for the desired number of repetitions.

Tips & Tricks

• Focus on squeezing your glutes throughout the entire movement.
• Engage your core to maintain stability and prevent excessive lower back arching.
• Keep your feet flat on the bench, about hip-width apart for a stable base.
• Gradually increase the weight you use to continuously challenge your glute muscles.
• Control the movement on the way down, resisting the weight as you lower your hips.
• Breathe continuously and avoid holding your breath during the exercise.
• Experiment with different foot positions to target different areas of the glutes.
• Ensure that your upper back and shoulders are firmly supported by the bench.
• Avoid excessive hyperextension of the hips at the top of the movement.
• Incorporate progressive overload by gradually increasing the number of repetitions or sets.