10 Alternatives to Barbell Glute Bridge Two Legs On Bench (male)

The Barbell Glute Bridge Two Legs On Bench is done lying on your back with a barbell. Ranked closest by our scoring: the Barbell Lying Lifting (On Hip), the Barbell Glute Bridge and the Glute Bridge Two Legs On Bench.

Barbell Glute Bridge Two Legs On BenchWatch the Barbell Glute Bridge Two Legs On Bench

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Barbell Glute Bridge Two Legs On Bench

The steps for the Barbell Glute Bridge Two Legs On Bench itself, so you can judge how close each substitute below really is.

Glutes, with hamstrings, core · Barbell · Intermediate · Compound

  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. Place a barbell across your hips, holding it securely with both hands.
  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.
  4. Pause for a moment at the top, squeezing your glutes.
  5. Slowly lower your hips back down to the starting position.
  6. Repeat for the desired number of repetitions.

The 10 Best Barbell Glute Bridge Two Legs On Bench Alternatives

10 substitutes, ranked by how closely each one matches the Barbell Glute Bridge Two Legs On Bench on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Barbell Lying Lifting (On Hip)Play demonstration

    1. Barbell Lying Lifting (On Hip)

    99% match

    Glutes · Intermediate · Compound

    It uses the same equipment and still works the glutes.

    • Barbell
    How to perform it
    1. Lie flat on your back on a bench with your feet flat on the ground and your knees bent.
    2. Hold the barbell with an overhand grip and position it on your hips.
    3. Engaging your glutes, lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Glute Bridge Two Legs On Bench
    • Equipment: free weights, the same as the Barbell Glute Bridge Two Legs On Bench
    • Body position: lying on your back, the same as the Barbell Glute Bridge Two Legs On Bench
  2. Barbell Glute BridgePlay demonstration

    2. Barbell Glute Bridge

    95% match

    Glutes · Intermediate · Compound

    Pick this when you want an easier version that still works the glutes.

    • Barbell
    How to perform it
    1. Start by lying flat on your back on the ground with your knees bent and feet flat on the floor.
    2. Place a barbell across your hips, holding it securely with both hands.
    3. 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.
    4. Pause for a moment at the top, squeezing your glutes.
    5. Slowly lower your hips back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Glute Bridge Two Legs On Bench
    • Equipment: free weights, the same as the Barbell Glute Bridge Two Legs On Bench
    • Body position: lying on your back, the same as the Barbell Glute Bridge Two Legs On Bench
  3. Glute Bridge Two Legs On BenchPlay demonstration

    3. Glute Bridge Two Legs On Bench

    85% match

    Glutes · Intermediate · Compound

    Use this when you have nothing to train with, because it works the glutes with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. 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.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Glute Bridge Two Legs On Bench
    • Equipment: bodyweight only, not free weights
    • Body position: lying on your back, the same as the Barbell Glute Bridge Two Legs On Bench
  6. Hip Lift With Band

    6. Hip Lift With Band

    84% match

    Glutes · Beginner · Compound

    A good swap when you have a band to work with, and it still works the glutes.

    • Band
    How to perform it
    1. After choosing a suitable band, lay down in the middle of the rack, after securing the band on either side of you. If your rack doesn't have pegs, the band can be secured using heavy dumbbells or similar objects, just ensure they won't move.
    2. Adjust your position so that the band is directly over your hips. Bend your knees and place your feet flat on the floor. Your hands can be on the floor or holding the band in position.
    3. Keeping your shoulders on the ground, drive through your heels to raise your hips, pushing into the band as high as you can.
    4. Pause at the top of the motion, and return to the starting position.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Barbell Glute Bridge Two Legs On Bench
    • Equipment: a band, not free weights
    • Body position: lying on your back, the same as the Barbell Glute Bridge Two Legs On Bench
    • Balance: easier to stay steady on than the Barbell Glute Bridge Two Legs On Bench

Barbell Glute Bridge Two Legs On Bench FAQ

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.

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