What muscles does the Narrow Leg Bench Bridge work?

The Narrow Leg Bench Bridge primarily targets the glutes and lower abs, helping to build strength and stability in your core and hips. Secondary muscles engaged include the upper abs, obliques, and shoulders, making it a great full-core exercise.

Do I need a bench to perform the Narrow Leg Bench Bridge?

A bench is ideal because it elevates your legs, increasing core engagement. If you don’t have a bench, you can use a sturdy step, box, or even a low couch as an alternative, making this exercise adaptable for home workouts.

Is the Narrow Leg Bench Bridge suitable for beginners?

Yes, beginners can perform this exercise by starting with shorter hold times and focusing on keeping proper form. As strength improves, you can gradually increase the duration or add variations for more challenge.

What are common mistakes to avoid when doing the Narrow Leg Bench Bridge?

Avoid letting your hips sag or lifting them too high, which can strain your lower back. Keep your core tight, body straight, and legs together to maintain proper alignment and maximize glute and ab activation.

How long should I hold the Narrow Leg Bench Bridge position?

For beginners, start with 20–30 second holds for 3 sets. Intermediate to advanced users can aim for 40–60 seconds, focusing on maintaining controlled breathing and core engagement throughout the set.

Are there variations of the Narrow Leg Bench Bridge I can try?

Yes, variations include single-leg holds to increase difficulty, adding ankle weights for more resistance, or performing slow hip lifts and lowers instead of static holds. These options can help target the glutes and abs more intensely.

What are the benefits of the Narrow Leg Bench Bridge?

This exercise strengthens the glutes, improves core stability, and enhances overall posture by engaging multiple muscle groups simultaneously. It’s also low-impact, making it suitable for improving muscular endurance without stressing the joints.

Narrow Leg Bench Bridge

Target Muscles

Primary:

Secondary:

Equipment Required

Bench

Exercise Type

Time (Seconds)

How To Do

Lie face down with your forearms on the ground and your legs together, toes pointed and resting on a bench. Engage your core and glutes, then lift your hips to form a straight line from shoulders to toes, holding briefly before lowering back down. Keep your body straight and avoid letting your hips sag or arch.

Step-by-Step Instructions

Begin by positioning a sturdy bench horizontally in front of you.
Lie face down with your forearms resting on the ground and your feet elevated on the bench. Your toes should be pointed and resting on the bench's edge.
Keep your legs close together, ensuring they remain straight and aligned with your body.
Engage your core muscles by tightening your abdominal area and glutes.
Lift your hips slightly to form a straight line from your shoulders to your toes. Avoid sagging or arching your back.
Hold this position for the desired duration, maintaining tension in your core and glutes throughout.
Slowly lower your hips back to the starting position to complete one repetition.
Repeat for the recommended number of repetitions or time.

Explore more glutes exercises or bench exercises in our exercise library.

Alternative Exercises

Single-Leg Hip Thrust

Glutes

Bench

Butt Bridge

Glutes

Bench

Dumbbell Stiff-Leg Deadlift on Bench

Glutes

Upper Legs

Bench • Dumbbell

Barbell One-Leg Hip Thrust

Glutes

Bench • Barbell

Frequently Asked Questions

What muscles does the Narrow Leg Bench Bridge work?: The Narrow Leg Bench Bridge primarily targets the glutes and lower abs, helping to build strength and stability in your core and hips. Secondary muscles engaged include the upper abs, obliques, and shoulders, making it a great full-core exercise.
Do I need a bench to perform the Narrow Leg Bench Bridge?: A bench is ideal because it elevates your legs, increasing core engagement. If you don’t have a bench, you can use a sturdy step, box, or even a low couch as an alternative, making this exercise adaptable for home workouts.
Is the Narrow Leg Bench Bridge suitable for beginners?: Yes, beginners can perform this exercise by starting with shorter hold times and focusing on keeping proper form. As strength improves, you can gradually increase the duration or add variations for more challenge.
What are common mistakes to avoid when doing the Narrow Leg Bench Bridge?: Avoid letting your hips sag or lifting them too high, which can strain your lower back. Keep your core tight, body straight, and legs together to maintain proper alignment and maximize glute and ab activation.
How long should I hold the Narrow Leg Bench Bridge position?: For beginners, start with 20–30 second holds for 3 sets. Intermediate to advanced users can aim for 40–60 seconds, focusing on maintaining controlled breathing and core engagement throughout the set.
Are there variations of the Narrow Leg Bench Bridge I can try?: Yes, variations include single-leg holds to increase difficulty, adding ankle weights for more resistance, or performing slow hip lifts and lowers instead of static holds. These options can help target the glutes and abs more intensely.
What are the benefits of the Narrow Leg Bench Bridge?: This exercise strengthens the glutes, improves core stability, and enhances overall posture by engaging multiple muscle groups simultaneously. It’s also low-impact, making it suitable for improving muscular endurance without stressing the joints.