# Feet Elevated Glute Bridge

A bodyweight glute bridge with both heels raised on a box or sturdy chair. The raised feet add range and put more of the work on the hamstrings than a floor bridge.

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

## Muscles worked

- Glutes: 9/10
- Hamstrings: 7/10
- Quads: 3/10
- Hip adductors: 3/10

## How to do the Feet Elevated Glute Bridge

1. Lie on your back with both heels on the box and knees bent.
2. Press into your heels and lift your hips toward the ceiling, feeling a squeeze.
3. Slowly lower your hips back down to the floor, returning to the starting position.

### Full technique — 7 steps

1. Lie on your back in front of a box or sturdy chair and place both heels on the edge of the seat.
2. Set your arms by your sides with your palms flat on the floor.
3. Bend your knees and keep your feet close together.
4. Lightly tighten your stomach and hold a neutral lower back.
5. Drive through your heels and lift your hips until your torso and thighs align.
6. Squeeze your glutes at the top without pushing into lower-back extension.
7. Lower your hips back to the floor under control and reset for the next rep.

## Common mistakes

- Overarching the lower back
- Stopping short of full hip extension
- Knees collapsing inward
- Pushing off with the arms
- Heels slipping off the box

## Form cues

- Push through heels
- Finish with glutes
- Feel hamstrings load
- Keep ribs down

## How much to do

- **Strength**: 3 sets of 10–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Muscle growth** (good fit): 3–4 sets of 12–20 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Endurance** (best fit): 2–3 sets of 20–30 reps · rest 45 s · 3–4 reps in reserve · lower 1 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/)
- **Dumbbells**: [Staggered Stance Dumbbell Glute Bridge](https://seto.fit/exercises/staggered-stance-dumbbell-glute-bridge/), [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/)
- **Kettlebell**: [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/), [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/)
- **Weight plates**: [Plate Good Morning](https://seto.fit/exercises/plate-good-morning/), [Plate Romanian Deadlift](https://seto.fit/exercises/plate-romanian-deadlift/)

## 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: [Bodyweight Good Morning](https://seto.fit/exercises/bodyweight-good-morning/) — 15% of bodyweight
- **This exercise: Feet Elevated Glute Bridge — 25% of bodyweight**
- Harder: [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/) — 30% of bodyweight
- Harder: [Figure Four Glute Bridge](https://seto.fit/exercises/figure-four-glute-bridge/) — 35% of bodyweight

## Quick answers

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

Primary: Glutes 9/10, Hamstrings 7/10. Also works: Quads 3/10, Hip adductors 3/10.

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

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

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

Strength: 3 sets of 10–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 12–20 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 45 s, 3–4 reps in reserve.

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

Barbell: Feet Elevated Staggered Stance Barbell Glute Bridge, Landmine Romanian Deadlift. Dumbbells: Staggered Stance Dumbbell Glute Bridge, Dumbbell Swing. Kettlebell: Kettlebell Glute Bridge, Kettlebell Hip Thrust. Weight plates: Plate Good Morning, Plate Romanian Deadlift.

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

Bodyweight Good Morning (15% of bodyweight).

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

Feet Elevated Staggered Stance Glute Bridge (30% of bodyweight), Figure Four Glute Bridge (35% of bodyweight).

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

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