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Glute Bridge Two Legs on Bench

An elevated-foot glute bridge that increases hip range of motion and hamstring involvement over the floor version.

LegsBodyweightHip extension
GoLightWeight mediaglute-bridge-two-legs-on-bench-male

Demonstration coming soon

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Primary

Glutes

Secondary

HamstringsSpinal erectorsCore

Equipment

Bodyweight

Pattern

Hip extension

Setup

  1. 01Lie on your back with your heels resting on a flat bench.
  2. 02Position the bench so knees bend to roughly 90 degrees at the top.
  3. 03Place arms at your sides with palms down for stability.
  4. 04Set a slight pelvic tuck before the first rep.

Execution

  1. 01Drive both heels into the bench and lift the hips off the floor.
  2. 02Extend the hips until the body forms a straight line from shoulders to knees.
  3. 03Squeeze the glutes for a full second at the top.
  4. 04Lower the hips under control without fully resting between reps.

Checkpoints

  • -Hips reach full extension without lower back arching.
  • -Heels, not toes, press into the bench.
  • -Shoulders and upper back stay planted on the floor.
  • -The movement comes from the hips, not a lumbar push.

Common mistakes

  • -Placing the bench too far away and turning it into a hamstring-dominant lift.
  • -Hyperextending the lower back at the top.
  • -Bouncing the hips off the floor between reps.
  • -Letting the knees fall inward or outward during the drive.

Programming notes

  • -Use 3 to 4 sets of 10 to 15 reps with a deliberate top squeeze.
  • -Add a pause or a plate on the hips before moving to barbell versions.
  • -Works well as a finisher after squats or hip thrusts.

Related exercises

Glute Bridge

Bodyweight / Legs

Barbell Glute Bridge Two Legs on Bench

Barbell / Legs

Barbell Hip Thrust

Barbell / Legs

Rear Decline Bridge

Bodyweight / Legs

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