Glute Bridge with Bench Two-Leg Elevated
Elevated glute bridge for a stronger butt! Target your glutes and hamstrings with this effective exercise.
The Glute Bridge with Bench Two-Leg Elevated is a compound exercise that mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and lower back. You'll need: exercise bench.
Required Equipment
Glute Bridge with Bench Two-Leg Elevated Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Spinal Erectors (erector spinae)
Glute Bridge with Bench Two-Leg Elevated Variations and Alternatives
How to do the Glute Bridge with Bench Two-Leg Elevated
Step 1: Position a flat bench behind you and sit on the ground with your legs extended forward.
Step 2: Lean back and place your upper back on the ground, arms spread out flat for stability.
Step 3: Place both feet on the bench with toes pointing upwards, so that your knees are bent.
Step 4: Pressing your feet into the bench, lift your hips up by squeezing your glutes, until your torso and thighs form a straight line. Your shoulders down to your knees should be aligned. Focus on the contraction in your glutes and hamstrings.
Step 5: Hold the lift at the top for a moment, keeping the glutes tight and engaged.
Step 6: Lower your hips back down to the starting position in a controlled manner, without fully resting on the ground before the next repetition.
Step 7: Repeat the exercise for the desired number of repetitions and sets.
Note: Ensure to keep your core engaged and avoid overarching your lower back during the exercise. You may also add weight, like a barbell or weight plate, across your hips to increase resistance once the bodyweight version becomes easy to execute.
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Glute Bridge with Bench Two-Leg Elevated FAQs
What muscles does the Glute Bridge with Bench Two-Leg Elevated work?
The Glute Bridge with Bench Two-Leg Elevated mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and lower back. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Glute Bridge with Bench Two-Leg Elevated?
Exercise bench.
Is the Glute Bridge with Bench Two-Leg Elevated a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Glute Bridge with Bench Two-Leg Elevated go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Bridge with Bench Two-Leg Elevated variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Ka Glute Bridge, Bench Hip Extension and Bodyweight Chest Glute Bridge Press.
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