# Feet Elevated Dumbbell Glute Bridge

A dumbbell glute bridge with both heels on a box and your shoulders on the floor. Raising the feet lengthens the range at the hips, training the glutes and hamstrings.

- Beginner · Compound
- Equipment: Dumbbells, Plyo box
- HD video: https://media.seto.fit/exercises/dumbbell-feet-elevated-glute-bridge/video/male.mp4
- HTML: https://seto.fit/exercises/feet-elevated-dumbbell-glute-bridge/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 8/10
- Quads: 4/10
- Hip adductors: 3/10

## How to do the Feet Elevated Dumbbell Glute Bridge

1. Lie on your back with a dumbbell across your hips and heels on a box.
2. Push through your heels, lifting your hips upward.
3. Extend your hips until your body forms a straight line from your knees to your chest.
4. Slowly lower your hips back towards the floor, feeling a stretch in your glutes.

### Full technique — 7 steps

1. Lie on your back on the floor with one dumbbell held across your hips.
2. Place both heels on top of a box with knees bent and hold the dumbbell in place with both hands.
3. Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
4. Drive through your heels and extend your hips until your torso and thighs form a straight line.
5. At the top, squeeze your glutes hard without arching your lower back or flaring your ribs.
6. Keep your shoulders and head on the floor throughout the rep.
7. Lower your hips under control until your glutes return close to the floor, then begin the next rep.

## Common mistakes

- Overarching the lower back at top
- Pushing through the toes
- Letting knees collapse inward
- Feet placed too far forward
- Stopping short of full hip extension

## Form cues

- Keep heels on the box
- Chin slightly toward chest
- Finish with glutes
- Dumbbell stays across hips
- Shoulders stay on floor

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Muscle growth** (good fit): 3–4 sets of 10–15 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Feet Elevated Staggered Stance Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-barbell-glute-bridge/), [Landmine Romanian Deadlift](https://seto.fit/exercises/landmine-romanian-deadlift/)
- **Weight plates**: [Plate Good Morning](https://seto.fit/exercises/plate-good-morning/), [Plate Romanian Deadlift](https://seto.fit/exercises/plate-romanian-deadlift/)
- **Kettlebell**: [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/), [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/)
- **No equipment**: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/), [Bodyweight Good Morning](https://seto.fit/exercises/bodyweight-good-morning/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/) — 25% of bodyweight
- **This exercise: Feet Elevated Dumbbell Glute Bridge — Beginner**
- Harder: [Dumbbell Hip Thrust](https://seto.fit/exercises/dumbbell-hip-thrust/) — Beginner
- Harder: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/) — Intermediate

## Quick answers

### What muscles does the Feet Elevated Dumbbell Glute Bridge work?

Primary: Glutes 9/10, Hamstrings 8/10. Also works: Quads 4/10, Hip adductors 3/10.

### When should I do the Feet Elevated Dumbbell Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 6 min with rest.

### How many sets and reps of the Feet Elevated Dumbbell Glute Bridge?

Strength: 3–4 sets of 6–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Feet Elevated Dumbbell Glute Bridge?

Barbell: Feet Elevated Staggered Stance Barbell Glute Bridge, Landmine Romanian Deadlift. Weight plates: Plate Good Morning, Plate Romanian Deadlift. Kettlebell: Kettlebell Hip Thrust, Kettlebell Glute Bridge. No equipment: Bodyweight Hip Thrust, Bodyweight Good Morning.

### What is an easier version of the Feet Elevated Dumbbell Glute Bridge?

Feet Elevated Glute Bridge (25% of bodyweight).

### What is a harder version of the Feet Elevated Dumbbell Glute Bridge?

Dumbbell Hip Thrust (Beginner), Dumbbell Figure Four Glute Bridge (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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