Glute Bridge Two Legs on Bench Exercise Guide
Exercise Profile
- Target
- Gluteus Maximus
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Gluteus Maximus
- Secondary Muscles
- Hamstrings, Quadriceps
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bench Glute Bridge
How to: Glute Bridge Two Legs on Bench
- Lie flat on your back on a bench with your feet flat on the bench.
- Engage your core and keep your body in a straight line from shoulders to knees.
- Lift your hips towards the ceiling, squeezing at the top.
- Lower back down without losing tension in the glutes.
- Repeat for the desired number of repetitions.
Common Mistakes
- Arching the back excessively during the lift.
- Not fully extending the hips at the top of the movement.
- Allowing the knees to collapse inward.
Modifications
- Perform the bridge on the ground if the bench is too high.
- Use a pillow or headrest for added comfort if needed.
Tips
- Keep your shoulders and feet flat on the bench during the exercise.
- Engage your core to maintain stability.
- Lower your hips slowly to maximize tension on the glutes.
Glute Bridge Two Legs on Bench Alternatives
Tags
glute
strength
body weight
hamstrings
fitness
intermediate