Glute Bridge Two Legs on Bench
Expert Advice
Press through your heels and squeeze your glutes at the top of the movement for maximum engagement.
How-to-do Steps
- Sit on the floor with your upper back against a bench and your feet flat on the ground.
- Drive through your heels to lift your hips up, forming a straight line from your shoulders to your knees.
- Hold the position at the top for a moment, then slowly lower your hips back down.
- Repeat for the desired number of repetitions.
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Muscles Worked
Glute Bridge Two Legs on Bench primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes70%
Secondary
Hamstrings30%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Glute Bridge Two Legs on Bench work?
Glute Bridge Two Legs on Bench primarily targets the Glutes. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Glute Bridge Two Legs on Bench?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Glute Bridge Two Legs on Bench suitable for beginners?
Yes, Glute Bridge Two Legs on Bench is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
