Glute Bridge Two Legs on Bench
The bodyweight glute bridge with both feet up on a bench, which lets the hips drop below the feet and lengthens every rep.
How to do it
Setup
On your back, both heels on a flat bench, knees bent near 90°, arms flat on the floor.
Steps
- Press both heels into the bench and lift the hips.
- Squeeze the glutes at the top for a beat.
- Lower until the hips hover just off the floor.
Common mistakes
Bench too far away: the knees straighten and the hamstrings cramp; move closer. Heels slipping off the edge: set them fully on the pad. Resting the hips on the floor: hover and go again.
Breathing
Exhale driving up, inhale lowering.
