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Glute Bridge from Bench

Step by step instructions, muscle activation and variants for the Glute Bridge from Bench.

EasyGlutes

About this exercise

The glute bridge from bench is a bodyweight hip-thrust variation where the upper back rests on a flat bench, elevating the torso and allowing a greater range of hip extension than a floor bridge. This position places maximum tension on the glutes throughout the movement and is an accessible entry point for hip-thrust training without external load.

How to Perform

  • Sit on the floor in front of a flat bench and lean your upper back against the edge of the bench, just below your shoulder blades
  • Walk your feet out so your knees are bent at roughly 90 degrees with feet flat on the floor, hip-width apart
  • Let your hips drop toward the floor to achieve the starting position
  • Drive through both heels and squeeze your glutes to lift your hips until your thighs are parallel to the floor and your torso is level
  • Pause at the top, fully contracting the glutes
  • Lower your hips in a controlled manner back to the starting position
  • Repeat for the desired number of reps

Muscle Activation

Primary
Glutes
Secondary
AbsHamstringsLower back

Common Mistakes

Common mistakes content is coming soon.

About the Glute Bridge from Bench

The Glute Bridge from Bench is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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