Legs · Bodyweight
Glute Bridge Two Legs on Bench
How to do the glute bridge two legs on 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
- Weighted reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Lie on your back with both heels resting on top of a bench, knees bent and arms at your sides. Push through your heels into the bench to lift your hips until your body forms a straight line from shoulders to knees, squeeze your glutes at the top, then lower under control.
- 1Drive through both heels and squeeze your glutes to lift the hips
- 2Feel steady tension across your braced core as you hold the top
- 3Keep the work in your glutes and hamstrings, not your lower back
Common mistakes
- Do not overextend and arch your lower back at the top
- Avoid letting your heels slide or your knees cave inward
- Do not use momentum; lift and lower with control
Muscles worked
The glute bridge two legs on bench mainly works the glutes and hamstrings, with the lower back, lower abs, and quads assisting.
- GlutesPrimary
- HamstringsPrimary
- Lower BackSupport
- Lower AbsSupport
- QuadsSupport
- Upper AbsMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the glute bridge two legs on 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
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- 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.