Glute Bridge Two Legs On Bench

glutesupper legsbody weight

Learn how to do the Glute Bridge Two Legs On Bench with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Hamstrings, Core.

Glute Bridge Two Legs On Bench exercise demonstration showing proper form

How to Do the Glute Bridge Two Legs On Bench

Follow these steps to perform the Glute Bridge Two Legs On Bench with correct form:

  1. 1Sit on the edge of a bench with your back against it and your feet flat on the ground.
  2. 2Place your hands on the bench beside your hips for support.
  3. 3Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
  4. 4Pause for a moment at the top, then slowly lower your hips back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

Glute Bridge Two Legs On Bench Muscles Worked

Primary

glutes

Secondary

hamstringscore

Exercise Details

Equipment
body weight
Body Part
upper legs
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Glute Bridge Two Legs On Bench?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Leg Day

U

Upper / Lower

Lower Day

F

Full Body

Any session

B

Bro Split

Leg Day

Training Day Types:legslower

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Glute Bridge Two Legs On Bench work?

The Glute Bridge Two Legs On Bench primarily targets your Glutes. Secondary muscles worked include Hamstrings, Core. This makes it an effective exercise for developing your upper legs.

Do I need equipment for the Glute Bridge Two Legs On Bench?

No. The Glute Bridge Two Legs On Bench is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Glute Bridge Two Legs On Bench with proper form?

Start by Sit on the edge of a bench with your back against it and your feet flat on the ground. Place your hands on the bench beside your hips for support. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Glute Bridge Two Legs On Bench?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Glute Bridge Two Legs On Bench?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Glute Bridge Two Legs On Bench best for?

The Glute Bridge Two Legs On Bench fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.

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