Male

Glute Bridge Two Legs on Floor

Muscles involved

The glute bridge two legs on floor serves as an incredible foundation for building lower body strength using just your bodyweight. If you are a beginner, your main goal should be mastering the heel drive and maintaining a straight line from knees to shoulders. As your glutes get stronger, you can progress step-by-step by extending one leg at the top of the range, testing your stability without breaking posture. Moving up gradually ensures that your target muscles do all the heavy lifting instead of straining your lower back, helping you build solid technique as you advance.

How to do it

1. Lie on your back with knees bent and feet flat. 2. Press through your heels to elevate your hips, forming a straight line. 3. Extend one leg, keeping your hips elevated. 4. Lower the leg and repeat with the other leg, then lower your hips.

Equipment required

Peso corporal

Muscles worked

Tips

- Keep the extended leg aligned with your torso during the elevation. - Press with the heel of the supported foot to elevate your hips. - Lower controllably, preparing to alternate legs.