Glute Bridge Two Legs on Bench
Lie on your back with your knees bent, feet flat on a bench, hip-width apart, and arms by your sides. Place a dumbbell or kettlebell across your hips if using equipment, holding it securely.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
- Hamstrings
Secondary muscles
- Rectus Abdominis
- Erector Spinae
- Obliques
Target muscles
- glutes
- legs
- abs
How to perform
- 1
Lie on your back with your knees bent, feet flat on a bench, hip-width apart, and arms by your sides.
- 2
Place a dumbbell or kettlebell across your hips if using equipment, holding it securely.
- 3
Engage your core and glutes, then drive through your heels on the bench to lift your hips off the floor.
- 4
Continue lifting until your body forms a straight line from your knees to your shoulders, squeezing your glutes at the top.
- 5
Slowly lower your hips back down to the starting position with control, maintaining tension in your glutes.
- 6
Maintain a neutral spine throughout the movement, avoiding excessive arching of the lower back.
Safety & form
Train smart. Read these notes before adding heavy load.
