Feet-Elevated Glute Bridge

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis
• Vastus Lateralis

Equipment

• Flat Bench or Plyo Box or Step Platform

Technique

1. Lie on your back with your heels on a bench or box and knees bent.
2. Press down through the heels and lift your hips until the body is in a line from shoulders to knees.
3. Squeeze the glutes at the top for a second.
4. Lower slowly and repeat.

Cues

• Press through the heels and keep the ribs down.
• The higher the feet, the more the hamstrings work.
• Keep the bench steady against a wall.

Common mistakes

• Over-arching the lower back at the top.
• Letting the feet slide off the bench.
• Using too high a surface and cramping the hamstrings.

Alternatives

• Glute Bridge
• Single-Leg Glute Bridge