Glute Bridge From Bench

Muscles worked

Setup

1. Sit on the floor with your upper back (scapulae) resting firmly against the long side of a flat bench.
2. Plant your feet flat on the ground, hip-width apart, with your knees bent.
3. Position your feet so that your shins will be vertical at the top of the movement.
4. Rest your arms out to the sides on the bench or cross them over your chest for stability.

How to do it

1. Drive through your heels to lift your hips toward the ceiling until your torso is parallel to the floor.
2. Exhale as you reach the top of the movement, performing a hard glute squeeze at the peak contraction.
3. Inhale as you slowly lower your hips back toward the floor under control, stopping just before your glutes touch the ground.
4. Maintain a steady tempo of 2 seconds down and 1 second up with a pause at the top.

Form checklist

• Keep your chin tucked toward your chest throughout the movement to maintain a neutral spine.
• Ensure your ribs stay pulled down toward your pelvis to avoid arching the lower back.
• Drive the weight through your heels rather than the balls of your feet.
• Stop the upward movement once your hips are fully extended; do not overextend into the lumbar spine.

Pro tips

• Focus on a 'posterior pelvic tilt' at the top, imagining you are scooping your tailbone toward your chin to maximize glute recruitment.
• Maintain a mind-muscle connection by visualizing your glutes doing all the work to hinge your body upward.

Make it harder

• Perform the exercise unilaterally (Single-Leg Glute Bridge) to increase the load and challenge hip stability.
• Place a resistance band just above your knees to increase activation of the gluteus medius.

Frequently asked

What muscles does the glute bridge from bench work?

The glute bridge from bench primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the glute bridge from bench?

The glute bridge from bench requires no equipment — just your body weight.

Is the glute bridge from bench good for beginners?

Yes. The glute bridge from bench is a beginner-friendly movement and a strong foundation to build on.

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