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

Barbell Glute Bridge Two Legs On Bench
Primary Muscle
Glutes
Equipment
Barbell
Difficulty
Intermediate
Type
Compound
Secondary Muscles: Hamstrings, Core
How to Perform Barbell Glute Bridge Two Legs On Bench
  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.

Ranked Barbell Glute Bridge Two Legs On Bench Alternatives

Best Match
Barbell Lying Lifting (on Hip)

1. Barbell Lying Lifting (on Hip)

99.9% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  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.
Barbell Glute Bridge

2. Barbell Glute Bridge

95.2% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  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.
Glute Bridge Two Legs On Bench (male)

3. Glute Bridge Two Legs On Bench (male)

85.4% Match
Glutes Body-weight Intermediate Isolation
How to perform this exercise
  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.
Barbell Hip Thrust

4. Barbell Hip Thrust

85% Match
Glutes Barbell Intermediate Isolation
How to perform this exercise
  1. 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.
  2. 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.
  3. 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.
Rear Decline Bridge

5. Rear Decline Bridge

84.7% Match
Glutes Body-weight Intermediate Isolation
How to perform this exercise
  1. Lie on your back with your feet flat on the ground and your knees bent.
  2. Place your arms by your sides with your palms facing down.
  3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
  4. Hold this position for a few seconds, then slowly lower your hips back down to the starting position.
  5. Repeat for the desired number of repetitions.
Hip Lift With Band

6. Hip Lift With Band

83.9% Match
Glutes Band Beginner Isolation
How to perform this exercise
  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.
Bench Hip Extension

7. Bench Hip Extension

83.3% Match
Glutes Body-weight Beginner Isolation
How to perform this exercise
  1. Sit on a bench with your back against the bench and your feet flat on the ground.
  2. Place your hands on the bench 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.
Butt Lift (Bridge)

8. Butt Lift (Bridge)

83.3% Match
Glutes Body-weight Beginner Isolation
How to perform this exercise
  1. 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.
  2. 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.
  3. Slowly go back to the starting position as you breathe in.
Kettlebell Swing

9. Kettlebell Swing

82.7% Match
Glutes Kettlebell Intermediate Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart, toes pointed slightly outward.
  2. Hold the kettlebell with both hands in front of your body, arms extended.
  3. Bend your knees slightly and hinge at the hips, pushing your butt back.
  4. Swing the kettlebell back between your legs, keeping your arms straight and maintaining a flat back.
  5. Drive your hips forward and swing the kettlebell up to shoulder height, using the momentum generated by your hips.
Band Hip Lift

10. Band Hip Lift

80.7% Match
Glutes Band Beginner Isolation
How to perform this exercise
  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place a resistance band just above your knees.
  3. Engage your glutes and core muscles.
  4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
  5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.

Why You Might Need a Barbell Glute Bridge Two Legs On Bench 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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