Lying Double Glute Lift
Lying Double Glute Lift Exercise Description
The Lying Double Glute Lift (two-leg glute bridge) trains hip extension with your back on the floor and both feet planted. The primary mover is the gluteus maximus, with assistance from the hamstrings; the abdominal wall and spinal extensors help maintain a neutral spine, and the gluteus medius/minimus assist in pelvic stability. This pattern reinforces driving extension from the hips rather than the lumbar spine. Performed correctly, your torso stays quiet while the hips lift and lower under control. Keep the movement range where you can maintain a straight line from shoulders through hips to knees without arching the lower back.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: Gluteus Medius, Gluteus Minimus, Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Hinge
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Lying Double Glute Lift Exercise
‘- Lie on your back with knees bent and feet hip-width, heels under or slightly in front of the knees; toes forward, arms by your sides.
– Set your posture: lightly brace the abdomen, keep ribs down, neck neutral, and shoulder blades resting on the floor.
– Create a small posterior pelvic tilt to remove excessive lower-back arch; maintain this neutral position throughout.
– Press the entire foot (emphasis through midfoot/heel) into the floor and squeeze the glutes to lift the hips.
– Rise until your shoulders, hips, and knees form a straight line; avoid thrusting the ribs up or hyperextending the low back.
– Keep knees tracking over the second toes; don’t let them collapse inward or flare out.
– Maintain even pelvic level—don’t let one hip drop or rotate.
– Lower the hips with control by hinging at the hips, keeping the trunk stable against the floor.
– Breathe out as you lift; breathe in as you return to the start.
– If you feel it mostly in the hamstrings, bring the heels slightly closer to the hips and refocus on glute squeeze.
Lying Double Glute Lift Tips
‘- Set up with knees bent, feet hip-width, heels under or slightly in front of the knees, toes pointing forward, and arms by your sides.
– Lightly brace your abdomen, keep your ribs down, neck neutral, and shoulder blades resting on the floor before you start lifting.
– Create a small posterior pelvic tilt to remove excessive lower-back arch and maintain this neutral position throughout the movement.
– Press your whole foot into the floor—with emphasis through the midfoot and heel—as you squeeze the glutes to initiate the lift.
– Lift only from the hips so your torso stays quiet while the hips rise and lower under control.
– At the top, aim for a straight line from shoulders through hips to knees, and stop the range there without arching the lower back or thrusting the ribs up.
– Keep your knees tracking over your second toes; avoid letting them collapse inward or flare outward.
– Maintain level hips so one side doesn’t drop or rotate as you lift and lower.
– Lower the hips with control by hinging at the hips while keeping your trunk stable against the floor.
– If you feel the exercise mostly in your hamstrings, slide your heels slightly closer to your hips and refocus on a strong glute squeeze.
Lying Double Glute Lift Beginner Introduction
The Lying Double Glute Lift (two-leg glute bridge) is a floor-based hip extension exercise where the body starts resting on the back with both feet firmly grounded. From this position, the hips move up and down while the upper body stays relaxed against the ground. The main effort comes from the glutes, with support from the hamstrings, while the abs and lower back support a natural, steady spine. The side of the hips also plays a role in keeping the pelvis level so one side does not drop or rotate during the lift.
The motion typically finishes in a straight, long line running from the shoulders through the hips to the knees, without excessive arching through the lower back. The legs stay in line with the feet so the knees follow the direction of the toes. Pressure through the whole foot, especially the middle and heel, directs the lift through the hips instead of the spine. The movement is controlled in both directions, with a smooth breathing rhythm linked to lifting and lowering.