Male

Glute Bridge Two Legs on Bench

Muscles involved

Building serious power in your posterior chain does not require heavy machinery, and the Glute Bridge Two Legs on Bench proves it by using only your bodyweight. By elevating your feet on a bench, you create an extended range of motion that intensely targets your glutes and hamstrings. The real athletic application you gain from this variation is incredible pelvic stability and core control every time you drive your hips upward. Developing this strength translates directly into greater power for sprinting, jumping, and overall explosive performance in sports, while simultaneously protecting your lower back from unwanted compensations during heavy or dynamic movements in your routine.

How to do it

1. Support both feet on a bench, keeping your back on the floor. 2. Elevate your hips by pushing from your heels. 3. Hold for one second at the top, squeezing your glutes forcefully. 4. Lower with control, ensuring the tension does not disappear.

Equipment required

Peso corporal

Muscles worked

Tips

- Push with your heels to correctly activate your glutes. - Keep your shoulders supported on the floor to avoid overloading your neck. - Avoid excessively elevating your hips to prevent arching your back.