Glute Bridge Two Legs on Bench
- Target muscle
- Gluteus Maximus
- Synergist muscles
- Hamstrings
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The glute bridge two legs on bench is a bodyweight hip-extension exercise that primarily targets the gluteus maximus, with the hamstrings assisting. Performed with both feet elevated on a bench, the raised position lengthens the range of motion and increases the demand on your glutes, making it a useful pick for building hip strength at home or in the gym.
How to do the Glute Bridge Two Legs on Bench
- 1Lie flat on your back on the floor with a stable bench positioned at your feet.
- 2Place both feet flat on top of the bench, knees bent so your shins are roughly vertical and hip-width apart.
- 3Rest your arms at your sides on the floor for balance and brace your core to keep your lower back neutral.
- 4Press through your heels and squeeze your glutes to lift your hips off the floor.
- 5Drive up until your body forms a straight line from your shoulders to your knees, fully extending your hips at the top.
- 6Pause and squeeze your glutes hard for a moment at the top of the movement.
- 7Lower your hips under control until they lightly touch the floor, keeping tension in your glutes.
- 8Complete your reps, then set your feet down and step away from the bench.
Form tips
- Drive through your heels rather than your toes to keep the tension on your glutes instead of your quads.
- Squeeze your glutes at the top and avoid over-arching your lower back to extend further.
- Move slowly on the way down to keep the hamstrings and glutes working through the full range.
- Use a sturdy, non-slip bench and keep your feet stable so they don't slide as you press up.
- Keep your chin slightly tucked and your gaze upward to maintain a neutral neck and spine.
Common mistakes
- Arching the lower back to push the hips higher, which shifts strain off the glutes and onto the spine.
- Pushing through the toes instead of the heels, which recruits the quads and reduces glute activation.
- Bouncing the hips off the floor at the bottom, which removes tension and cheats each rep.
- Rushing the reps so the glutes never fully extend or squeeze at the top, costing you the strongest part of the movement.
- Letting the knees cave inward, which reduces glute engagement and stresses the knee joint.
Frequently asked questions
What muscles does the glute bridge two legs on bench work?
It primarily works the gluteus maximus, with the hamstrings assisting as synergists to extend the hips.
Why elevate your feet on a bench for the glute bridge?
Raising your feet increases the range of motion at the hips and the load on your glutes compared with a floor glute bridge, so it is a natural progression once the basic version feels easy.
Is the glute bridge two legs on bench good for beginners?
Yes. It is a bodyweight movement with no extra load, so it suits beginners, though you should master the standard floor glute bridge first to learn the hip-hinge and squeeze pattern.
How many sets and reps should I do?
Two to four sets of 10 to 15 controlled reps works well for most people. Focus on a strong glute squeeze at the top of every rep rather than chasing higher numbers.
Where should I feel this exercise?
You should feel it mainly in your glutes, with some work in your hamstrings. If you feel it mostly in your lower back, lower your hips and stop over-arching at the top.
