Glute Bridge Two Legs On Bench 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Hinge (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Glute Bridge Two Legs on Bench is a bodyweight exercise that primarily targets the glutes while also engaging the hamstrings as secondary muscles. By elevating the feet on a bench, the range of motion is increased compared to a traditional floor bridge, which enhances glute activation and adds extra challenge to the hamstrings. This movement is performed by lying on the ground with the feet placed on a bench, pressing through the heels to lift the hips upward, and squeezing the glutes at the top before lowering back down with control. It is an effective lower-body exercise for improving hip strength, stability, and muscle endurance without the need for additional equipment.
How to Perform
Position a sturdy bench in front of you and, if you want to add resistance, carefully rest a barbell or weight plate across your hips. Make sure any added load is balanced and comfortable.
Sit down on the floor in front of the bench and lie back so your upper body rests flat on the ground. Place both feet securely on top of the bench, keeping them about hip-width apart with your knees bent.
If you’re using a barbell, lightly grip it with both hands to keep it steady and prevent shifting during the movement.
Brace your core, keep your upper back pressed into the floor, and drive through your heels to lift your hips upward. Aim to form a straight line from your shoulders through your knees. Keep your chin slightly tucked and avoid straining your neck.
At the highest point, contract your glutes firmly, holding the squeeze for a brief moment to maximize muscle engagement.
Lower your hips back toward the floor under control, avoiding sudden drops, until you return to the starting position.
Perform the movement for your chosen number of repetitions, focusing on slow and controlled execution rather than rushing.
Maintain steady breathing—exhale as you lift and contract, inhale as you lower and reset.
To challenge yourself further, you can increase resistance by adding more weight or advance to single-leg variations that test balance and stability.
Pay close attention to your body’s signals; stop immediately if you feel sharp discomfort in your back, hips, or knees. For beginners or those unsure of their technique, consulting a qualified trainer is highly recommended.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your heels firmly planted on the bench to maximize glute and hamstring activation.
Focus on driving the movement through your hips, not your lower back.
Pause and squeeze your glutes at the top to increase time under tension.
Maintain a neutral spine—avoid overarching or arching your lower back.
Keep your knees aligned with your hips and avoid letting them cave inward or flare out excessively.
Control the lowering phase slowly instead of dropping your hips quickly.
Engage your core throughout to stabilize your torso and protect your lower back.
Place your feet slightly higher or lower on the bench to adjust emphasis between glutes and hamstrings.
Avoid pushing through your toes—pressing through your heels is more effective for glute activation.
Gradually progress by adding resistance or trying single-leg variations once bodyweight feels easy.
How Not to Perform
Don’t over-extend your lower back at the top — keep your ribs down and core braced so the movement stays in the hips, not the lumbar spine.
Don’t push through your toes; drive through your heels to bias the glutes and hamstrings and reduce quad dominance.
Don’t allow your knees to cave inward or flare excessively — keep them tracking over your toes for stable force transfer.
Don’t use bouncing or momentum; lift and lower with controlled tempo to keep tension on the glutes and avoid wasted energy.
Don’t place your feet too close or too far on the bench — aim for a hip-width stance with shins close to vertical at the top to maximize glute emphasis.
Don’t try to “pull” the movement with your upper body or shrug your shoulders up — anchor your upper back and drive the hip extension from the glutes.
Don’t hold your breath; breathe rhythmically (exhale on the lift, inhale on the lower) to maintain core stability and power.
Don’t let your hips drop or sag between reps — reset if form breaks down rather than doing more low-quality reps.
Don’t add excessive load (if you progress to using weight) that forces compensations in the back or hamstrings; increase resistance only while maintaining perfect form.
Don’t ignore sharp or unusual pain in the lower back, hips, or knees — stop, reassess alignment and technique, and consult a professional if needed.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
