Target Muscle

    Glutes

    Equipment

    Body Weight

    Difficulty

    Beginner

    Category

    Strength

    LegsBody Weight

    Glute Bridge Two Legs on Bench

    The glute bridge with two legs on a bench is a bodyweight exercise that targets the glutes, with secondary emphasis on the hamstrings and core. It involves lifting the hips off the ground while the upper back rests on a bench, creating a straight line from knees to shoulders.

    Also Works

    HamstringsCore

    How to Perform

    1. 1

      Sit on the edge of a bench with your back against it and your feet flat on the ground.

    2. 2

      Place your hands on the bench beside your hips for support.

    3. 3

      Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.

    4. 4

      Pause for a moment at the top, then slowly lower your hips back down to the starting position.

    5. 5

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Glutes Exercises

    Master The Glute Bridge Two Legs on Bench with Forge

    Get personalized coaching, form feedback, and workout plans featuring Glute Bridge Two Legs on Bench and other exercises tailored to your goals.

    Join the Waitlist