Glute Bridge Two Legs on Floor
- Zielmuskel
- Gluteus Maximus
- Synergistenmuskeln
- Hamstrings, Quadriceps
- Equipment
- Body weight
- Körperregion
- Hips
- Typ
- Strength
The glute bridge with two legs on the floor is a body-weight hip exercise that primarily targets the gluteus maximus, with support from the hamstrings and quadriceps. Performed lying on your back with both feet planted, it builds hip strength and is an accessible starting point for posterior-chain training.
Glute Bridge Two Legs on Floor: So führst du sie aus
- 1Lie flat on your back with your knees bent and both feet planted firmly on the floor, hip-width apart and close to your glutes.
- 2Rest your arms at your sides with your palms down, and keep your head and shoulders relaxed on the floor.
- 3Brace your core and tuck your pelvis slightly so your lower back stays flat against the floor.
- 4Drive through your heels and squeeze your glutes to lift your hips toward the ceiling.
- 5Raise your hips until your knees, hips, and shoulders form a straight line, keeping your shins roughly vertical.
- 6Pause at the top and hold the glute contraction for one to two seconds.
- 7Lower your hips under control until they lightly touch the floor.
- 8Complete your reps, then rest your hips down on the floor to finish.
Technik-Tipps
- Push through your heels rather than your toes to keep tension on the glutes and hamstrings.
- Squeeze your glutes hard at the top instead of arching your lower back to gain extra height.
- Keep your feet close enough to your glutes that your shins stay near vertical at lockout.
- Move slowly and with control on the way down to keep the muscles working through the full range.
Häufige Fehler
- Overextending at the top by arching the lower back, which shifts the work off the glutes and can strain the spine.
- Pushing through the toes instead of the heels, which reduces glute and hamstring engagement.
- Placing the feet too far forward, which turns the movement into a hamstring-dominant lift and limits glute activation.
- Rushing the reps and bouncing the hips off the floor, which removes tension from the target muscles.
Häufig gestellte Fragen
What muscles does the glute bridge two legs on floor work?
It primarily works the gluteus maximus, with the hamstrings and quadriceps assisting as synergists to extend the hips and stabilize the knees.
Is the glute bridge on the floor good for beginners?
Yes. It uses only your body weight and a stable floor position, making it a safe, low-impact way to learn hip extension and build glute strength before progressing to loaded variations.
How many sets and reps should I do?
A sensible starting point is 2–3 sets of 12–15 reps, holding the squeeze for a second at the top. Add reps or a pause as the movement gets easier.
Where should I feel the glute bridge?
You should feel it most in your glutes, with some work in the hamstrings. If you mainly feel it in your lower back, lower your hips slightly and focus on squeezing your glutes instead of arching.
