barbell glute bridge two legs on bench (male)

How to perform it

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.

1. 1Start 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. 2Place a barbell across your hips, holding it securely with both hands.
3. 3Engage 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. 4Pause for a moment at the top, squeezing your glutes.
5. 5Slowly lower your hips back down to the starting position.
6. 6Repeat for the desired number of repetitions.