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Instructions
- Lie on your back with your feet elevated on a plyobox and cross one ankle over the opposite knee in a figure four position.
- Place your arms flat on the floor beside you for stability.
- Engage your core and glutes, then push through your heel to lift your hips off the ground.
- Pause at the top, ensuring your hips remain level.
- Slowly lower your hips back to the ground with control.
- Complete all reps on one side before switching to the other leg.
Technical Tips
- Keep your core engaged to avoid arching your lower back.
- Drive through the heel of the grounded foot for maximum glute activation.
- Avoid letting your elevated leg's hip drop or rotate outward during the movement.
Breathing Tips
- Inhale as you prepare at the bottom.
- Exhale as you lift your hips upwards.
- Inhale as you lower your hips back to the ground.
Medical restrictions
- Lower back injuries
- Hip impingement
- Recent knee surgeries
How do I keep my hips level during the Feet Elevated Figure Four Glute Bridge?
To keep your hips level during the Feet Elevated Figure Four Glute Bridge, engage your core throughout the movement, ensure your shoulders and back remain firmly on the ground, and focus on pushing evenly through your grounded heel while avoiding rotation of the elevated leg's hip.
What are the benefits of the Feet Elevated Figure Four Glute Bridge?
The Feet Elevated Figure Four Glute Bridge effectively strengthens the glutes, increases hip mobility, enhances lower body stability, and improves functional performance for sports, lifting, and daily activities.
Is the Feet Elevated Figure Four Glute Bridge good for glute activation before squats?
Yes, the Feet Elevated Figure Four Glute Bridge is excellent for glute activation before squats as it engages the gluteus maximus and medius, ensuring proper muscle recruitment for safe and powerful squat performance.
The Feet Elevated Figure Four Glute Bridge is an effective bodyweight exercise that targets the glutes while also enhancing hip mobility and stability. By elevating the feet on a plyobox, this variation increases the range of motion compared to standard bridges, offering greater glute engagement. The figure four leg position additionally places a stretch on the hip of the elevated leg, improving flexibility and hip joint health. This exercise is ideal for athletes and individuals seeking to activate and strengthen the gluteus maximus and medius in a functional way, enhancing lower body power, reducing the risk of knee injuries, and supporting better posture. It can be included in warm-ups, glute activation circuits, or lower body workouts to build strength, stability, and mobility simultaneously, making it highly versatile and beneficial for daily performance.