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
Sit on the edge of a bench with your back against it and your feet flat on the ground.
2
Place your hands on the bench beside your hips for support.
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
Pause for a moment at the top, then slowly lower your hips back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Position your upper back against the bench edge at the bottom of your shoulder blades for the best leverage.
•Drive through both heels equally and squeeze your glutes hard at the top for a full 2-second hold.
•Keep your chin slightly tucked to maintain a neutral spine throughout the movement.
Common Mistakes
•Placing the back too high on the bench, which limits range of motion and shifts work away from the glutes.
•Hyperextending the lower back at the top instead of stopping when the hips are in line with the shoulders and knees.
•Pushing through the toes instead of the heels, which shifts the load to the quads.