Glutes
Narrow Leg Bench Bridge
Lie on your back with heels placed on a bench and legs close together. Keep knees slightly bent and arms relaxed at your sides.
- Equipment
- Equipment
- Difficulty
- Beginner
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
- Hamstrings
Secondary muscles
- Hamstrings
- Core Stabilizers
- Lower Back
Target muscles
- glutes
- legs
How to perform
- 1
Lie on your back with heels placed on a bench and legs close together.
- 2
Keep knees slightly bent and arms relaxed at your sides.
- 3
Brace the core and press the heels into the bench.
- 4
Lift the hips upward until the body forms a straight line from shoulders to knees.
- 5
Squeeze the glutes at the top of the movement.
- 6
Pause briefly while maintaining core engagement.
- 7
Lower the hips slowly back to the starting position.
- 8
Repeat for the desired repetitions.
Safety & form
Train smart. Read these notes before adding heavy load.
