Glute Bridge Two Legs on Bench
Strengthen your glutes and hamstrings with the Glute Bridge on Bench. This effective bodyweight exercise builds hip strength and stability.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 30s
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Variations of Glute Bridge Two Legs on Bench
Leg Over Knee Glute Bridge
Hips · Gluteus Maximus · Body weight
Low Glute Bridge on floor
Hips · Gluteus Maximus · Body weight
Single Leg Glute Bridge with Knee to Chest
Hips · Gluteus Maximus · Body weight
Dumbbell Single Leg Glute Bridge
Hips · Gluteus Maximus · Dumbbell
Description
A bodyweight exercise where you lie on your back with your feet on a bench and lift your hips, targeting the glutes and hamstrings.
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How to do Glute Bridge Two Legs on Bench
- 01Setup
Lie on your back on the floor with your knees bent and the soles of your feet flat on a sturdy bench. Your shins should be roughly vertical when your hips are elevated.
- 02Setup
Position your feet hip-width apart, ensuring your heels are firmly planted on the bench and your toes are relaxed.
- 03
Engage your core and press through your heels, lifting your hips off the floor by squeezing your glutes.
- 04
Continue lifting until your body forms a straight line from your shoulders through your hips to your knees, ensuring your lower back does not hyperextend.
- 05
Hold this peak contraction for a moment, then slowly lower your hips back down to the starting position with control, stopping just before your glutes touch the floor.
Tips
- To maximize glute engagement, actively squeeze your glutes at the top of the movement as if trying to hold a coin between your butt cheeks.
- Maintain a neutral spine throughout the exercise by keeping your core braced and avoiding excessive arching or rounding of your lower back.
- Focus on driving through your heels, not your toes, to ensure optimal activation of the glutes and hamstrings.
- Control the eccentric (lowering) phase; slowly lowering your hips against gravity increases time under tension and builds muscle strength more effectively.
Common mistakes
- Avoid hyperextending your lower back at the top of the movement; instead, focus on contracting your glutes to achieve a straight line from shoulders to knees without arching.
- Do not rush the movement; perform each repetition slowly and with control to ensure proper muscle engagement and reduce the risk of injury.
- Prevent your hips from dropping too quickly; consciously resist gravity on the way down to maintain tension in your glutes and hamstrings.
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Get Ellim — FreeQuestions
What muscles does Glute Bridge Two Legs on Bench work?
Glute Bridge Two Legs on Bench primarily targets Gluteus Maximus. Secondary muscles include Hamstrings.
Is Glute Bridge Two Legs on Bench good for beginners?
Glute Bridge Two Legs on Bench is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Glute Bridge Two Legs on Bench?
You need Body weight to perform Glute Bridge Two Legs on Bench. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Glute Bridge Two Legs on Bench?
To maximize glute engagement, actively squeeze your glutes at the top of the movement as if trying to hold a coin between your butt cheeks. Maintain a neutral spine throughout the exercise by keeping your core braced and avoiding excessive arching or rounding of your lower back. Focus on driving through your heels, not your toes, to ensure optimal activation of the glutes and hamstrings. Control the eccentric (lowering) phase; slowly lowering your hips against gravity increases time under tension and builds muscle strength more effectively.
What are common mistakes when doing Glute Bridge Two Legs on Bench?
Avoid hyperextending your lower back at the top of the movement; instead, focus on contracting your glutes to achieve a straight line from shoulders to knees without arching. Do not rush the movement; perform each repetition slowly and with control to ensure proper muscle engagement and reduce the risk of injury. Prevent your hips from dropping too quickly; consciously resist gravity on the way down to maintain tension in your glutes and hamstrings.
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Free · iPhone only · Available on the App Store