Glute Bridge Two Legs on Bench - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Glute Bridge Two Legs on Bench

Step by step instructions, muscle activation and variants for the Glute Bridge Two Legs on Bench.

EasyGlutes

About this exercise

A bodyweight glute bridge with both feet elevated on a flat bench, which increases the range of hip extension and places greater demand on the glutes and hamstrings compared to a floor bridge. It is an accessible exercise for building posterior chain strength without any external load.

How to Perform

  • Sit on the floor in front of a flat bench and lean back, placing both feet flat on the bench with knees bent at roughly 90 degrees
  • Position your upper back flat on the floor, arms resting at your sides
  • Drive through both heels and raise your hips toward the ceiling until your body forms a straight line from shoulders to knees
  • Squeeze your glutes hard at the top and hold briefly
  • Slowly lower your hips back to the floor without letting them touch
  • Repeat for the desired number of reps

Muscle Activation

Primary
Glutes
Secondary
Hamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Glute Bridge Two Legs on Bench

The Glute Bridge Two Legs on 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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