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Also known as: Double deficit glute bridge.

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Technique

  1. Sit on the ground, with your back to a bench and your feet on an elevated surface in front of you.
  2. Place your shoulders above the bench and push your hips upward all the way up, activating your Glutes, then slowly go back to the starting position.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings

Secondary

  • Hip adductors
  • Spine
  • Legs
  • Pelvis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Biceps femoris (short)
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Bench
Bench

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Appears in

Joint movements
Kneeflexion
Hipextension
trains stretches

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Progressions

e10m

One-leg deficit hip thrust

Intermediate

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Regressions

e0pj

Hip thrust

Novice
e0pl

Elevated glute bridge

Novice
e00n

Stability ball hamstring curl

Novice
e0em

Sliding leg curl

Novice
e0pk

Seated good morning

Novice
w02a

Supine arch to hollow body crunch

Novice
e0pm

One-leg elevated glute bridge

Novice
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