Narrow Leg Bench Bridge
Description
The narrow leg bench bridge is a hip thrust style move performed with the upper back on a bench and the feet planted close together. The narrow stance shifts more emphasis onto the outer glutes and hamstrings. It is a strong glute builder.
Muscle Group
Equipment Required
Narrow Leg Bench Bridge Instructions
- Sit on the floor with your upper back against a sturdy bench.
- Plant your feet flat on the floor close together.
- Lean back so your upper back rests on the bench edge.
- Brace your core and tuck your chin slightly.
- Drive through your heels to lift your hips up.
- Reach a flat bridge position with hips at the same height as knees.
- Squeeze the glutes hard at the top.
- Lower the hips back down with control.
Narrow Leg Bench Bridge Form & Visual
Narrow Leg Bench Bridge Benefits
- Builds glute strength
- Hits outer glutes
- No barbell required
- Easy to load with weight on lap
- Bench supports upper back
- Strong glute hypertrophy move
Narrow Leg Bench Bridge Muscles Worked
- Gluteus maximus
- Hamstrings
- Adductors
Narrow Leg Bench Bridge Variations & Alternatives
- Hip Thrust
- Glute Bridge
- Single Leg Bench Bridge
- Wide Stance Bridge
