Glute Bridge Two Legs on Bench
Description
The glute bridge two legs on bench is a bridge variation with both feet elevated on a bench. The longer range and increased hamstring stretch shift the load onto the glutes and posterior chain.
Muscle Group
Equipment Required
Glute Bridge Two Legs on Bench Instructions
- Lie on the back with both feet flat on top of a bench.
- Set the heels close to the glutes.
- Place the arms at the sides palms down.
- Brace the core and keep the chest up.
- Drive through the heels to lift the hips.
- Squeeze the glutes hard at the top.
- Hold the bridge briefly at lockout.
- Lower with control to the start.
Glute Bridge Two Legs on Bench Form & Visual
Glute Bridge Two Legs on Bench Benefits
- Builds the glutes through a long range.
- Trains the hamstrings.
- Bench elevation adds depth.
- Useful for posterior chain work.
- Builds hip extension strength.
Glute Bridge Two Legs on Bench Muscles Worked
- Gluteus maximus
- Hamstrings
- Erector spinae
Glute Bridge Two Legs on Bench Variations & Alternatives
- Glute Bridge
- Hip Thrust
- Single Leg Glute Bridge
- Frog Pump
