10 Best Glute Bridge Two Legs On Bench (male) Alternatives for Home or Gym
What can you do instead of Glute Bridge Two Legs On Bench (male)? Use alternatives that reproduce hip extension and peak glute contraction—single-leg Romanian deadlifts, hip thrusts, and elevated single-leg bridges. Cue: drive through the heel and squeeze the glutes at full hip extension to maximize gluteus maximus activation while limiting lumbar extension.
Original Exercise: Glute Bridge Two Legs On Bench (male)
How to Perform Glute Bridge Two Legs On Bench (male)
- Sit on the edge of a bench with your back against it and your feet flat on the ground.
- Place your hands on the bench beside your hips 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.
Best Glute Bridge Two Legs On Bench (male) Alternatives
1. Bench Hip Extension
97.9% 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.
2. Butt Lift (Bridge)
97.9% 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.
3. Barbell Glute Bridge Two Legs On Bench (male)
85.4% MatchHow to perform this exercise
- 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.
4. Barbell Lying Lifting (on Hip)
85.4% 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.
5. Band Hip Lift
85.2% 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.
6. Barbell Glute Bridge
80.7% 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.
7. Band Pull Through
75.9% MatchHow to perform this exercise
- Attach a resistance band to a sturdy anchor point at ground level.
- Stand facing away from the anchor point with your feet shoulder-width apart.
- Step forward to create tension in the band, keeping your knees slightly bent.
- Hinge at the hips and push your glutes back, maintaining a slight bend in your knees.
- Lower your torso until it is parallel to the ground, feeling a stretch in your hamstrings.
8. Dumbbell Sumo Pull Through
75.1% 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.
9. Arms Apart Circular Toe Touch (male)
74.9% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and arms extended to the sides.
- Keeping your legs straight, bend forward at the waist and reach down towards your toes with your right hand.
- As you reach down, simultaneously lift your left leg straight up behind you, maintaining balance.
- Return to the starting position and repeat the movement with your left hand reaching towards your toes and your right leg lifting up behind you.
- Continue alternating sides for the desired number of repetitions.
10. Cable Pull Through (with Rope)
71.7% MatchHow to perform this exercise
- Stand facing away from the cable machine with your feet shoulder-width apart.
- Grab the rope attachment with both hands and step forward, creating tension in the cable.
- Bend at the hips and lower your upper body until it is parallel to the ground, keeping your back straight.
- Engage your glutes and hamstrings to pull your body back up to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Glute Bridge Two Legs On Bench (male) Alternative
You might substitute this exercise for several reasons: no bench access, recurring low-back discomfort from pelvic extension, or a need for unilateral loading to fix strength imbalances. Alternatives let you preserve the hip-extension pattern while changing load vectors and muscle emphasis—some shift demand toward hamstrings (hip hinge variations), others boost glute medius through unilateral work. Choose movements that maintain a posterior pelvic tilt and neutral spine; cue yourself to brace the core and drive through the heel so the glutes, not the lumbar extensors, do the work.
How to Choose the Right Substitute
Select a substitute based on your training goal, equipment, and movement pattern. For pure hip-extension strength pick loaded hip thrusts or band-resisted bridges; for posterior chain balance choose Romanian deadlifts to bias the hamstrings. Prioritize exercises that allow progressive overload and maintain hip drive—keep shins vertical on thrusts, hinge from the hips on deadlifts, and pause briefly at full extension to reinforce glute activation. If you have back pain favor floor bridges or single-leg variations that limit spinal shear while still providing a strong glute contraction.
Frequently Asked Questions
What muscles does Glute Bridge Two Legs On Bench (male) work?
It primarily targets the gluteus maximus through hip extension, with secondary loading of the hamstrings and adductors. The erector spinae and core stabilize the pelvis; cue to drive the hips up with the glutes while keeping the ribcage down to avoid lumbar compensation.
What is the best bodyweight alternative to Glute Bridge Two Legs On Bench (male)?
A single-leg glute bridge (floor or elevated) is the best bodyweight substitute because it preserves hip extension and increases glute recruitment per side. Plant the heel, drive the hip up, and keep hips level—this emphasizes the gluteus maximus while reducing bilateral compensation.
Can I build muscle without doing Glute Bridge Two Legs On Bench (male)?
Yes. Progressive overload through alternatives like hip thrusts, Romanian deadlifts, and single-leg bridges will grow the glutes. Focus on increasing load, time under tension, and ensuring a full, forceful glute squeeze at lockout to drive hypertrophy.
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