5 Alternatives to Barbell Glute Bridge Two Legs On Bench (male)
If you can't perform the barbell glute bridge with feet on a bench, choose hip thrusts, Romanian deadlifts, single-leg glute bridges, kettlebell swings, or Bulgarian split squats to target hip extension. Drive through the heels, squeeze the glutes at full hip extension, and maintain a neutral spine to preserve posterior-chain recruitment and hip-extension mechanics.
Original Exercise: Barbell Glute Bridge Two Legs On Bench (male)
How to Perform Barbell Glute Bridge Two Legs On Bench (male)
- 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.
- Place a barbell across your hips, holding it securely with both hands.
- 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.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Best Barbell Glute Bridge Two Legs On Bench (male) Alternatives
1. Barbell Lying Lifting (on Hip)
99.9% MatchHow to perform this exercise
- Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
- Hold the barbell with an overhand grip and position it on your hips.
- Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
2. Barbell Glute Bridge
95.2% MatchHow to perform this exercise
- Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
3. Barbell Hip Thrust
85% MatchHow to perform this exercise
- Begin seated on the ground with a bench directly behind you. Have a loaded barbell over your legs. Using a fat bar or having a pad on the bar can greatly reduce the discomfort caused by this exercise.
- Roll the bar so that it is directly above your hips, and lean back against the bench so that your shoulder blades are near the top of it.
- Begin the movement by driving through your feet, extending your hips vertically through the bar. Your weight should be supported by your shoulder blades and your feet. Extend as far as possible, then reverse the motion to return to the starting position.
4. Bench Hip Extension
83.3% MatchHow to perform this exercise
- Sit on a bench with your back against the bench and your feet flat on the ground.
- Place your hands on the bench for support.
- Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
5. Butt Lift (Bridge)
83.3% MatchHow to perform this exercise
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
6. Band Hip Lift
80.7% MatchHow to perform this exercise
- Lie on your back with your knees bent and feet flat on the ground.
- Place a resistance band just above your knees.
- Engage your glutes and core muscles.
- Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
- Pause for a moment at the top, then slowly lower your hips back down to the starting position.
7. Barbell Sumo Deadlift
76.7% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointing outwards.
- Place a barbell on the ground in front of you, centered between your feet.
- Bend your knees and lower your hips, keeping your back straight and chest up, to grip the barbell with an overhand grip.
- Engage your core and drive through your heels to lift the barbell off the ground, extending your hips and knees simultaneously.
- As you lift, keep your chest up and back straight, and push your hips forward to fully engage your glutes.
8. Barbell Seated Good Morning
76.4% MatchHow to perform this exercise
- Sit on a bench with your feet flat on the ground and a barbell resting on your upper back.
- Keep your back straight and your chest up.
- Slowly hinge forward at the hips, lowering your torso towards the ground.
- Pause for a moment at the bottom, then push through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
9. Barbell Stiff Leg Good Morning
76.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Hold the barbell across your upper back, resting it on your traps.
- Keeping your back straight, hinge forward at the hips, pushing your glutes back.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
- Engage your glutes and hamstrings to return to the starting position.
10. Dumbbell Sumo Pull Through
73.5% MatchHow to perform this exercise
- Stand with your feet wider than shoulder-width apart, toes pointed outwards.
- Hold a dumbbell with both hands in front of your body, arms extended.
- Bend your knees and lower your hips down into a squat position, keeping your back straight.
- Lower the dumbbell down between your legs, keeping your arms straight.
- Drive through your heels and extend your hips forward, pulling the dumbbell up and in front of your body.
Why You Might Need a Barbell Glute Bridge Two Legs On Bench (male) Alternative
You might substitute the barbell glute bridge because you lack a bench, have lower-back pain, need unilateral work for asymmetry, or want a different loading pattern. Alternatives change loading across the hip joint and spine: hip thrusts place the load across the pelvis for high glute activation, while Romanian deadlifts emphasize the hip hinge and hamstrings. If you have lumbar discomfort, cue a posterior pelvic tilt and braced core to reduce spinal shear. If equipment is limited, single-leg glute bridges or kettlebell swings let you progress intensity while maintaining hip-extension focus and glute-max recruitment.
How to Choose the Right Substitute
Select a substitute based on equipment, goals, and biomechanics. For pure glute isolation with heavy loading pick barbell hip thrusts or trap-bar deadlifts; cue a double support drive through both heels and a hard glute squeeze at the top. For posterior-chain strength and hamstring emphasis use Romanian deadlifts—hinge at the hips, keep a neutral spine, and feel stretch in the hamstrings. For unilateral balance and core demand choose single-leg glute bridges or Bulgarian split squats; keep the front knee aligned over the ankle and press through the heel to maximize glute activation. Prioritize exercises that allow progressive overload and full hip extension for hypertrophy.
Frequently Asked Questions
What muscles does Barbell Glute Bridge Two Legs On Bench (male) work?
The exercise primarily targets the gluteus maximus through hip extension, with secondary recruitment of the hamstrings, adductors, and spinal erectors for stabilization. Drive the hips up through the heels and hold maximal hip extension to maximize glute activation and minimize lumbar stress.
What is the best bodyweight alternative to Barbell Glute Bridge Two Legs On Bench (male)?
The single-leg glute bridge is the best bodyweight substitute because it increases glute activation and challenges pelvic stability. Place one foot flat, drive the heel into the ground, lift until hips align with knees and shoulders, and squeeze the glute at the top for a controlled contraction.
Can I build muscle without doing Barbell Glute Bridge Two Legs On Bench (male)?
Yes. You can build glute muscle with other hip-extension movements like barbell hip thrusts, Romanian deadlifts, and Bulgarian split squats by applying progressive overload and volume. Emphasize full hip extension, controlled eccentrics, and deliberate glute contraction to stimulate hypertrophy.
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