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Instructions
- Lie on your back with one foot on the plyobox and the other foot flat on the floor, knees bent.
- Keep your arms at your sides for stability.
- Push through both feet to lift your hips towards the ceiling.
- Hold the top position, squeezing your glutes fully.
- Lower your hips back down in a controlled motion and repeat for reps.
Technical Tips
- Keep your core engaged to avoid arching your lower back.
- Ensure both feet are aligned hip-width apart to maintain stability.
- Do not overextend at the top; focus on glute contraction.
Breathing Tips
- Inhale while lowering your hips down.
- Exhale as you push your hips up and contract your glutes.
Medical restrictions
- Lower back injuries
- Severe hip pain or labral tears
- Recent knee surgery
What muscles does the feet elevated staggered glute bridge work?
The feet elevated staggered glute bridge primarily works the glutes, especially the gluteus maximus, while also engaging the gluteus medius, hamstrings, and quadriceps for support and stability.
Is the elevated staggered glute bridge good for glute activation?
Yes, the elevated staggered glute bridge is excellent for glute activation because the elevation increases hip extension demand and the staggered stance isolates each side effectively for balanced glute development.
How high should I elevate my feet for the staggered glute bridge?
Ideally, your feet should be elevated to knee height or slightly lower, such as using a standard plyobox, to maximize hip extension while maintaining control and form throughout the movement.
Can I do the feet elevated staggered glute bridge if I have knee pain?
If you have knee pain, consult with a physiotherapist before performing the feet elevated staggered glute bridge, as the movement places loading through the knee joint and requires stability that may aggravate existing conditions.
The Bodyweight Feet Elevated Staggered Glute Bridge is a powerful intermediate lower body exercise designed to increase glute activation and strength. By elevating the feet on a plyobox, this variation enhances the range of motion and creates greater hip extension, which intensifies glute recruitment. The staggered stance ensures unilateral engagement while maintaining bilateral support, improving hip stability and correcting muscular imbalances between sides. This movement is highly effective for athletes, fitness practitioners, and anyone aiming to enhance posterior chain strength without equipment. It also promotes better pelvic alignment, assists in injury prevention, and contributes to stronger performance in squats, deadlifts, and running. As a bodyweight exercise, it can be easily integrated into home workouts or warm-up protocols to prime the glutes for heavier compound lifts. Executing this bridge with proper form leads to improved lower body aesthetics, power generation, and functional hip mobility.