Best Beginner Glutes Workouts With Flat Bench

The Elevated Hip Bridge is a challenging move that targets your glutes by elevating your feet on a surface like a bench. This variation improves your range of motion for better muscle engagement during the exercise.

How to do it

1. Lie on your back with your feet on a step or box, hip-width apart and knees bent at 90 degrees.
2. Place your arms at your sides, palms facing down.
3. Tilt your hips slightly while engaging your abdomen to keep your back flat.
4. Lift your hips by squeezing your glutes until your body forms a straight line from your knees to your shoulders.
5. Lower your hips back down to the ground in a controlled manner.

The Loop Band Hip Thrust targets your glutes and hamstrings using a loop band for added resistance. This exercise helps you build strength and muscle effectively in your lower body, making it better for isolating the glutes than standard hip thrusts.

How to do it

1. Secure the loop band around the legs of a flat bench.
2. Lie back on the bench with your shoulder blades resting on it.
3. Wrap one side of the loop band around your hips.
4. Place your feet flat on the ground with knees bent at 90 degrees.
5. Lift your hips up while squeezing your glutes and hamstrings. Hold for a moment.
6. Lower your hips back to the starting position, keeping tension in your glutes and hamstrings.