Movement overview

The Glute Bridge on Bench is an effective exercise targeting the gluteal muscles, hamstrings, and core. By elevating the shoulders on a bench, this variation increases the range of motion, providing a greater challenge and more significant muscle activation compared to the standard glute bridge.

Step-by-step cues

1. Sit on the ground with your upper back resting against a bench, knees bent, and feet flat on the floor.
2. Place your feet hip-width apart and position them so that your shins are vertical when you lift your hips.
3. Rest your arms on the bench for stability or cross them over your chest.
4. Engage your core and squeeze your glutes as you lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
5. Hold the top position for a moment, ensuring maximum contraction in the glutes.
6. Slowly lower your hips back to the starting position without letting them touch the ground.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your feet are positioned correctly; they should be directly under your knees at the top of the movement.
• Focus on squeezing your glutes throughout the exercise to maximize muscle activation.
• Keep your core engaged to maintain stability and prevent arching of the lower back.
• Avoid pushing through your heels excessively; aim for balanced pressure across your entire foot.
• Control the movement during both lifting and lowering phases to enhance muscle engagement and prevent injury.