Library / Glutes
Glute Bridge Two Legs on Bench
Bodyweight · Hinge · Isolation
Glutes Hamstrings Joint friendly
Default prescription & biomechanics
- Primary muscles
- Glutes
- Secondary muscles
- Hamstrings
- Equipment
- Bodyweight
- Movement pattern
- Hinge (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Lie on your back with your upper back supported on the floor.
- Place both feet flat on a bench, knees bent at 90 degrees.
- Lift your hips towards the ceiling, squeezing your glutes.
- Form a straight line from your shoulders to your knees.
- PT Cue: Keep your core tight throughout the exercise.
Joint & safety considerations
No specific joint contraindications are flagged for Glute Bridge Two Legs on Bench. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Glute Bridge Hands on Bar | Barbell swap | Barbell |
| Barbell Hip Thrust | Barbell swap | Barbell |
| Barbell Kas Glute Bridge | Barbell swap | Barbell |
| Barbell One Leg Hip Thrust | Barbell swap | Barbell |
| Dumbbell Glute Bridge | Dumbbell swap | Dumbbell |
| Dumbbell Hip Thrust | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.