How to do the Feet Elevated Glute Bridge
- Lie on your back with both heels on the box and knees bent.
- Press into your heels and lift your hips toward the ceiling, feeling a squeeze.
- Slowly lower your hips back down to the floor, returning to the starting position.
Full technique — 7 steps
- Lie on your back in front of a box or sturdy chair and place both heels on the edge of the seat.
- Set your arms by your sides with your palms flat on the floor.
- Bend your knees and keep your feet close together.
- Lightly tighten your stomach and hold a neutral lower back.
- Drive through your heels and lift your hips until your torso and thighs align.
- Squeeze your glutes at the top without pushing into lower-back extension.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Barbell
Dumbbells
- Staggered Stance Dumbbell Glute Bridge Harder
- Dumbbell Swing Harder
Kettlebell
- Kettlebell Glute Bridge Harder
- Kettlebell Hip Thrust Harder
Weight plates
- Plate Good Morning Harder
- Plate Romanian Deadlift Harder
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
- This exercise Feet Elevated Glute Bridge
- Harder Feet Elevated Staggered Stance Glute Bridge
- Harder Figure Four Glute Bridge
Too hard for now? Start with the Bodyweight Good Morning.
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).
