Videos
Instructions
- Lie on your back with your arms by your sides and heels on a plyobox.
- Engage your core and press through your heels to lift your hips off the ground.
- Squeeze your glutes at the top and form a straight line from shoulders to knees.
- Pause briefly at the top, then lower your hips slowly back to the floor.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your knees in line with your hips and feet throughout the movement.
- Avoid overarching the lower back by engaging your core.
- Control the descent to maintain tension on glutes and hamstrings.
Breathing Tips
- Inhale as you prepare at the bottom.
- Exhale as you lift your hips upward.
- Inhale again as you lower your hips back to the floor.
Medical restrictions
- Lower back pain or injury
- Post-surgical hip or knee conditions
- Sciatica or nerve compression issues
Description
The Bodyweight Feet Elevated Glute Bridge is a highly effective bodyweight exercise designed to strengthen the glutes and hamstrings while enhancing core stability. By elevating the feet on a plyobox, this variation increases the range of motion and intensifies posterior chain engagement. Ideal for home workouts or lower body training routines, it helps improve hip extension power, posture, and lower body balance. This glute-focused movement also supports injury prevention by promoting muscular balance between the front and back of the legs. Unlike traditional bridges, the elevated version emphasizes greater muscle activation in the hamstrings and requires greater stabilization. Suitable for athletes, fitness enthusiasts, and rehabilitation programs, it serves as a foundational movement for building strength without added load.
What muscles do feet elevated glute bridges work?
Feet elevated glute bridges primarily target the glutes and hamstrings, with secondary activation in the lower back and core muscles for stabilization.
Is the feet elevated glute bridge good for beginners?
The feet elevated glute bridge is suitable for intermediate users; beginners should master the standard glute bridge first to build baseline strength and stability.
Can I do elevated glute bridges without equipment?
You need a stable surface like a plyobox or step to elevate your feet, but household items such as a sturdy bench or low table can work in place of gym equipment.
How high should my feet be elevated for glute bridges?
Your feet should be elevated about 12 to 18 inches to allow a full range of motion while keeping your knees bent at roughly 90 degrees when hips are lifted.
How often should I do glute bridges for best results?
You can include glute bridges in your workout 2 to 3 times per week to build strength and endurance, ensuring sufficient recovery between sessions.