Narrow Leg Bench Bridge

Narrow Leg Bench Bridge

The Narrow Leg Bench Bridge is a fantastic exercise that targets your glute muscles, hamstrings, and core. This exercise is performed lying down on a bench or mat, with your lower legs placed on a bench or step, and your upper body on the floor. The key to this exercise is to maintain a narrow stance, with your feet close together, which increases the activation of the glute muscles and challenges your balance. One of the great benefits of the Narrow Leg Bench Bridge is its ability to strengthen your glutes and hamstrings. By elevating your feet on a bench, you are increasing the range of motion and recruiting more muscle fibers. This can lead to improved athletic performance and help prevent injuries. Additionally, this exercise also engages your core muscles to stabilize your body throughout the movement, which improves overall core strength. Incorporating the Narrow Leg Bench Bridge into your workout routine can be highly beneficial. It can be used as part of a lower body strength routine, as a warm-up exercise, or even as a standalone glute and hamstring workout. Variations of this exercise can also be performed to add intensity or target specific muscle groups, such as single-leg variations or adding resistance bands. Remember, proper form is essential to maximize the benefits and minimize the risk of injury. Focus on maintaining a straight line from your shoulders to your knees, squeezing your glutes at the top of the movement, and avoiding any excessive arching in your lower back. Start with a weight that challenges you but allows you to complete the desired number of repetitions with proper form. As with any exercise, always listen to your body and adjust the intensity accordingly.


  • Lie down on a bench with your head at one end and your feet on the other end.
  • Place your feet close together, with your heels about hip-width apart.
  • Keep your arms by your sides, palms facing down.
  • Engage your core and glutes to lift your hips off the bench, forming a straight line from your knees to your shoulders.
  • Make sure to keep your heels pressed into the bench throughout the movement.
  • Hold the bridge position for a few seconds, focusing on squeezing your glutes.
  • Slowly lower your hips back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the exercise for added stability and control.
  • Focus on activating your glutes and hamstrings to maximize the effectiveness of the bridge.
  • Squeeze your glutes at the peak of the movement to get the most out of each repetition.
  • Maintain a steady and controlled tempo throughout the exercise to ensure proper form.
  • Be mindful of your breathing and inhale deeply before initiating the bridge motion.
  • Keep your feet close together to increase the challenge on your glutes and hamstrings.
  • Gradually increase the duration of each bridge hold to progressively challenge your muscles.
  • Experiment with different foot placements to target different areas of your glutes and thighs.
  • Include the narrow leg bench bridge as part of a well-rounded lower body workout routine.
  • Listen to your body and adjust the intensity as needed to avoid overexertion or injury.


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