# Feet-Elevated Glute Bridge

URL: https://heatsy.app/ex/feet-elevated-glute-bridge

Also known as: Feet-Elevated Hip Bridge, Elevated Feet Glute Bridge, Bench Feet-Elevated Glute Bridge, Feet Up 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](https://heatsy.app/ex/glute-bridge)
- [Single-Leg Glute Bridge](https://heatsy.app/ex/single-leg-glute-bridge)