Exercise guide
Glute Bridge Two Legs On Bench
- Beginner
- Compound
- Rep-based
- Hips
- Lower legs
This variation increases the range of motion compared to a floor bridge, placing greater emphasis on the glutes and hamstrings through a deeper hip hinge. By elevating the feet, you increase the distance the hips must travel, leading to higher muscle fiber recruitment at the peak of the movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie on your back on the floor with your heels positioned on the edge of a flat bench.
- Set your feet hip-width apart and bend your knees to approximately 90 degrees.
- Place your arms flat on the floor by your sides with palms down for stability.
- Ensure your shoulder blades are firmly planted and your neck is in a neutral position.
How to do it
- Exhale and drive through your heels to lift your hips toward the ceiling until your body forms a straight line from knees to shoulders.
- Squeeze your glutes forcefully at the top of the movement and hold for a one-second pause.
- Inhale as you slowly lower your hips back down toward the floor using a controlled 2-second tempo.
- Lower until your glutes lightly touch the floor before immediately beginning the next repetition.
Form checklist
- Drive through the heels rather than the toes to ensure glute dominance.
- Avoid over-arching the lower back at the top; keep your ribs tucked toward your pelvis.
- Maintain a neutral spine by looking straight up or slightly toward your knees.
- Ensure your knees stay aligned with your toes and do not cave inward during the ascent.
Pro tips
- Focus on a posterior pelvic tilt (tucking your tailbone) at the top of the bridge to maximize glute contraction and protect the lumbar spine.
- To increase hamstring tension, imagine you are trying to pull the bench toward your body using your heels throughout the movement.
Make it harder
- Perform the movement with a 3-5 second isometric hold at the top of each rep.
- Transition to a Single-Leg Glute Bridge on Bench by lifting one leg straight into the air to double the load on the working leg.
Frequently asked
- What muscles does the glute bridge two legs on bench work?
- The glute bridge two legs on 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 two legs on bench?
- The glute bridge two legs on bench requires no equipment — just your body weight.
- Is the glute bridge two legs on bench good for beginners?
- Yes. The glute bridge two legs on bench is a beginner-friendly movement and a strong foundation to build on.
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