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