VARIATIONS
Elevated Glute Bridge
This isolation exercise targets the glutes and hamstrings to build posterior chain strength and hip stability. Elevating the feet on a bench or box increases the hip flexion angle and shifts more of the load onto the glutes while reducing the contribution of the lower back.
HOW TO DO IT
- Place a bench, step or sturdy box behind you and sit on the floor in front of it.
- Rest both heels on the elevated surface with knees bent to roughly 90 degrees.
- Lie back and place your arms by your sides with palms facing down.
- Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes hard at the top of the movement.
- Lower your hips until they are just above the floor, then repeat.
COMMON MISTAKES
- Arching the lower back excessively at the top.
- Pushing through the toes instead of the heels.
- Lifting the hips too high using the back instead of glutes.
- Rushing the descent and dropping the hips.
- Placing the feet too far from the body, turning it into a hamstring-dominant leg curl.
TIPS
- Keep your chin tucked to maintain a neutral spine.
- Drive through the mid-foot and heels, not the toes.
- Avoid flaring your ribs as you lift your hips.
- Keep the shins roughly vertical at the top so the knees stay stacked over the ankles.
SAFETY
- Keep the bench or box stable and against a wall or mat if it slides.
- Avoid hyperextending the lower back at the top, and stop if you feel pinching in the lower back or hamstrings.
DETAILS
- Muscles
- Glutes
- Equipment
- Bench
- Type
- Strength Training
- Difficulty
- Beginner
- Tracked as
- Weight & Reps
SIMILAR EXERCISES
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