Vidéos
Instructions
- Sit on the floor with your upper back resting against a stable bench or the floor.
- Place your heels on a plyo box, knees bent at approximately 90 degrees.
- Position a kettlebell on your hips and hold it securely with both hands.
- Brace your core and drive through your heels to lift your hips toward the ceiling.
- Squeeze your glutes at the top and pause briefly.
- Lower your hips back down with control and repeat.
Technical Tips
- Avoid overextending your lower back at the top of the movement.
- Keep your knees aligned with your hips and ankles throughout the lift.
- Maintain tension in your glutes and hamstrings during the entire range of motion.
Breathing Tips
- Inhale before initiating the lift.
- Exhale as you drive your hips upward.
- Inhale again as you lower your hips back down.
Restrictions médicales
- Lower back pain or herniated disc
- Hamstring strain or tear
- Post-hip surgery recovery
- Sciatica or nerve compression
The Kettlebell Feet Elevated Glute Bridge is an effective lower-body strength exercise designed to increase glute activation by elevating the feet and adding resistance. This variation intensifies the standard glute bridge by creating a greater range of motion and shifting emphasis toward the posterior chain. By placing the feet on a plyo box and a kettlebell on the hips, the movement challenges the glutes, hamstrings, and supporting hip muscles while engaging the core for stability. Ideal for developing stronger, more defined glutes and improving hip extension strength, this exercise also enhances athletic performance in movements requiring power and thrust. It is suitable for intermediate trainees aiming to progress beyond bodyweight bridges or those looking to correct muscular imbalances in the posterior chain. Additionally, it can be integrated into hypertrophy, functional training, or rehabilitation-focused routines. Whether used as a main compound movement or a supplemental accessory exercise, the Kettlebell Feet Elevated Glute Bridge offers a focused and scalable way to build posterior strength and improve lower-body mechanics.
What muscles do kettlebell feet elevated glute bridges work?
Kettlebell feet elevated glute bridges primarily work the glutes, with secondary activation of the hamstrings, gluteus medius, and lower back muscles due to the increased range of motion and hip extension.
Is elevating the feet better for glute bridges?
Yes, elevating the feet increases the range of motion and enhances glute engagement, making the glute bridge more effective for building strength and muscle mass in the posterior chain.
Can I do kettlebell feet elevated glute bridges without a bench?
Yes, you can use a stable surface like a plyo box or step to elevate your feet. Avoid unstable platforms to maintain safety and proper form.
How heavy should the kettlebell be for glute bridges?
Start with a moderate kettlebell that allows you to complete your set with good form. Progressively increase the weight as your strength improves to continue challenging the glutes effectively.
Are kettlebell glute bridges good for beginners?
They are best suited for intermediate users. Beginners should master bodyweight glute bridges first before progressing to elevated or weighted variations to reduce the risk of strain or injury.