Instructions

1

Sit on the end of a flat bench with your back against the backrest. Position your body so your thighs are supported by the bench and your feet hang off the edge. Maintain an upright posture with shoulders back and core engaged.

2

Place hands behind you on the bench for support, or hold onto the sides of the bench. Position your feet together or slightly apart. Your starting position should have knees bent at approximately 90 degrees with feet hanging freely.

3

Slowly lower your foot and lower leg by allowing your knee to bend, controlling the descent with quadriceps tension. The eccentric movement should be controlled and deliberate, taking 2-3 seconds as the foot moves toward the floor in an arc.

4

Contract your quadriceps to extend your knee, raising your foot back up to the starting position where your leg is nearly parallel to the floor. Pause briefly at the top, squeezing the quadriceps muscle, then repeat for the prescribed number of repetitions.

PRIMARY MUSCLESRectus Femoris

SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

Focusing on the Glute Bridge Two Legs on Bench allows you to target the Rectus Femoris with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Rectus Femoris engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Femoris.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Vastus Intermedius, Iliopsoas to maintain control of the Body weight.

Exercise Variations

Dumbbell Glute Bridge Two Legs on Bench
Cable Glute Bridge Two Legs on Bench
Banded Glute Bridge Two Legs on Bench

Beginner Tips

If you are new to the Glute Bridge Two Legs on Bench , focus on mastering the movement pattern with zero weight before adding Body weight.

Glute Bridge Two Legs on Bench