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Instructions
- Lie on your back with your feet elevated on a stable surface and knees bent.
- Place your arms at your sides for stability.
- Engage your core and squeeze your glutes to lift your hips towards the ceiling.
- Pause at the top with hips fully extended.
- Lower your hips back down in a controlled manner and repeat.
Technical Tips
- Keep your feet flat on the elevated surface throughout the movement.
- Do not overarch your lower back at the top position.
- Focus on driving through your heels to maximize glute activation.
Breathing Tips
- Inhale before you lift your hips.
- Exhale as you drive your hips up and squeeze your glutes.
- Inhale again as you lower your hips back down.
Medical restrictions
- Lower back injuries
- Hip joint pain
- Severe knee issues
What is the benefit of doing a Feet Elevated Glute Bridge?
The Feet Elevated Glute Bridge increases the range of motion compared to the standard glute bridge, leading to greater glute activation and improved hip stability, making it an excellent exercise for building stronger and more toned glutes.
How high should my feet be elevated in a Feet Elevated Glute Bridge?
Ideally, your feet should be elevated between 12 to 18 inches to increase the range of motion effectively while maintaining stability and proper form throughout the exercise.
Can I do Feet Elevated Glute Bridges every day?
Yes, you can perform Feet Elevated Glute Bridges daily if done with proper form and moderate volume, as they are low-impact and promote glute activation, stability, and mobility without overloading the joints.
Is the Feet Elevated Glute Bridge effective without weights?
Yes, the Feet Elevated Glute Bridge is highly effective without weights as the elevation increases intensity by extending the range of motion, engaging the glutes and hamstrings deeply for strength and muscle tone improvements.
The Feet Elevated Glute Bridge is an effective bodyweight exercise designed to enhance glute strength and hip stability. By elevating the feet, the range of motion increases, leading to greater activation of the gluteus maximus and improved posterior chain engagement. This exercise is ideal for individuals aiming to develop stronger, more toned glutes while also improving core stability and lower back support. It is widely used in rehabilitation, fitness conditioning, and bodybuilding routines due to its simplicity and effectiveness. Performing the Feet Elevated Glute Bridge regularly can contribute to better posture, enhanced athletic performance, and reduced risk of lower back pain by strengthening the hip extensors and stabilisers. Its adaptability without equipment makes it accessible for home workouts or warm-ups before lower body sessions. Ensure proper technique by maintaining a neutral spine and engaging the glutes throughout the lift to maximise benefits and prevent compensatory lower back strain.