Legs · Bodyweight
Glute Bridge From Bench
How to do the glute bridge from bench, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Isolation
How to do it
Sit on the floor with your upper back resting against the edge of a bench and your feet flat on the ground, knees bent. Drive through your heels to lift your hips until your torso is parallel to the floor in a hip-thrust position, squeezing your glutes hard at the top. Lower under control and keep your chin tucked and ribs down throughout.
- 1Drive through your heels and feel your glutes lift your hips
- 2Squeeze your glutes hard at the top and pause
- 3Keep your ribs down and chin tucked for a level torso
Common mistakes
- Don't push your hips up by arching your lower back
- Don't let your knees cave inward
- Don't rush; control the lift and the lower
Muscles worked
The glute bridge from bench mainly works the glutes, with the hamstrings, lower back, and quads assisting.
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- QuadsSupport
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the glute bridge from bench for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.