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Glute Bridge Two Legs on Bench

Glute Bridge Two Legs on Bench

The Glute Bridge Two Legs on Bench is a highly effective exercise that targets the glutes, hamstrings, and core muscles. It involves lying on your back with your feet elevated on a bench and your knees bent at a 90-degree angle. The movement is initiated by squeezing your glutes and lifting your hips off the ground, creating a straight line from your knees to your shoulders. It's important to maintain a neutral spine throughout the exercise and avoid arching your lower back. Engaging the glutes and hamstrings, this exercise helps to strengthen and tone these muscles, improving overall lower body strength and stability. The benefits of a strong glute complex extend beyond aesthetics, as properly functioning glutes play a crucial role in athletic performance and injury prevention. Additionally, a strong core is essential for stability and proper posture. By incorporating the Glute Bridge Two Legs on Bench into your routine, you can challenge your glutes and hamstrings in a unique way that may not be achievable with other exercises. It can be a valuable addition to a lower body or full-body workout, helping you to maximize your training results. Remember, it's always important to listen to your body and make modifications as needed. If you experience any discomfort or pain during the exercise, consult a fitness professional to ensure proper form and technique. Happy training!


  • Start by sitting on the edge of a bench with your knees bent and your feet flat on the floor.
  • Lean back slightly and place your hands by your sides for support.
  • Press through your heels and lift your hips off the bench, while keeping your glutes, hamstrings, and core engaged.
  • Continue to lift your hips until your body forms a straight line from your knees to your shoulders.
  • Hold the position for a brief pause, focusing on squeezing your glutes at the top.
  • Slowly lower your hips back down to the starting position and repeat for the desired number of reps.
  • Remember to maintain a controlled and stable motion throughout the exercise, avoiding any excessive arching or sagging in the lower back.
  • You can increase the difficulty by placing a resistance band above your knees or by adding weight on your hips.

Tips & Tricks

  • Keep your core engaged throughout the exercise.
  • Increase the challenge by holding a dumbbell or plate on your hips.
  • Make sure to maintain a straight line from your knees to your hips to your shoulders.
  • Squeeze your glutes at the top of the movement for maximum effectiveness.
  • Focus on your breathing, exhaling as you lift your hips off the ground.
  • Gradually increase the intensity by adding more repetitions or sets.
  • Ensure that your feet are flat on the bench and your knees are in line with your toes.
  • Take breaks as needed, but try to minimize rest periods for an optimal workout.
  • Consider adding resistance bands for added difficulty.
  • Consult a fitness professional to ensure proper form and technique.

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