Feet Elevated Dumbbell Glute Bridge — how to, muscles worked, alternatives

How to do the Feet Elevated Dumbbell Glute Bridge

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

Full technique — 7 steps

Lie on your back on the floor with one dumbbell held across your hips.
Place both heels on top of a box with knees bent and hold the dumbbell in place with both hands.
Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
Drive through your heels and extend your hips until your torso and thighs form a straight line.
At the top, squeeze your glutes hard without arching your lower back or flaring your ribs.
Keep your shoulders and head on the floor throughout the rep.
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

Substitutes by equipment

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

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 25% of bodyweight
This exercise Feet Elevated Dumbbell Glute Bridge Beginner
Harder Dumbbell Hip Thrust Beginner
Harder Dumbbell Figure Four Glute Bridge Intermediate

Too hard for now? Start with the Feet Elevated Glute Bridge.

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.