Chair Two-Leg Glute Bridge
Strengthen your glutes and hamstrings with this challenging bridge variation using a chair. Lift & tone for a stronger lower body!
The Chair Two-Leg Glute Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. You'll need: chair.
Required Equipment
Chair Two-Leg Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Hip Flexor (iliopsoas); Abdominals (rectus abdominis)
Chair Two-Leg Glute Bridge Variations and Alternatives
How to do the Chair Two-Leg Glute Bridge
Begin by sitting on the ground with your back straight, knees bent, and your feet placed flat on the seat of a sturdy chair. Ensure the chair is stable and will not move during the exercise.
Lie down on your back with your hands flat on the floor beside you. This is your starting position.
Drive through your heels and lift your hips off the ground by pressing your feet onto the chair. Your shoulders to knees should form a straight line as you squeeze your glutes and hamstrings at the top.
Pause at the top and hold the position briefly, ensuring your core is engaged and your glutes are contracted.
Slowly lower your hips back to the starting position without fully resting on the floor.
Repeat the movement for the desired number of repetitions and sets.
Remember to breathe out as you lift your hips and breathe in as you return to the starting position. Be sure to perform the movement with controlled motion, avoiding the use of momentum.
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Chair Two-Leg Glute Bridge FAQs
What muscles does the Chair Two-Leg Glute Bridge work?
The Chair Two-Leg Glute Bridge mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Chair Two-Leg Glute Bridge?
Chair.
Is the Chair Two-Leg Glute Bridge 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 Chair Two-Leg Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Two-Leg Glute Bridge variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Ka Glute Bridge, Chair Single-Leg Glute Bridge and Bench Glute Bridge.
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