Glute Bridge Two Legs on Bench

Description

How to Do Glute Bridge Two Legs on Bench

1. 1
   Setup

   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.

2. 2
   Setup

   Position your feet hip-width apart, ensuring your heels are firmly planted on the bench and your toes are relaxed.

3. 3

   Engage your core and press through your heels, lifting your hips off the floor by squeezing your glutes.

4. 4

   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.

5. 5

   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.