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.