How to do a glute bridge on bench

Setup:

1. Position: Lie on your back on the floor in front of a flat bench.
2. Foot Placement: Place your feet flat on the surface of the bench, about hip-width apart. Your knees should be bent at roughly a 90-degree angle.
3. Arms: Rest your arms on the floor at your sides with your palms down for stability.

The Movement:

1. Lift: Engage your core and drive through your heels to lift your hips off the floor.
2. Squeeze: Continue lifting until your body forms a straight line from your shoulders to your knees. Squeeze your glutes forcefully at the top.
3. Hold: Hold the peak contraction for a moment.
4. Lower: Slowly lower your hips back to the starting position without letting them rest completely on the floor between reps.

Tips:

• Focus on using your glutes to lift, not your lower back.
• The elevated position increases the range of motion compared to a standard floor bridge.
• To add difficulty, you can place a weight plate or barbell across your hips.