# Feet Elevated Mini Band Glute Bridge

A glute bridge with your heels on a box and a mini band around your lower shins, targeting the glutes and hamstrings. Raising the feet adds range at the hips and shifts more work to the hamstrings.

- Beginner · Compound
- Equipment: Mini bands, Plyo box, Flat bench
- HD video: https://media.seto.fit/exercises/banded-feet-elevated-hip-thrusters/video/male.mp4
- HTML: https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/

## Muscles worked

- Glutes: 9/10
- Hamstrings: 7/10
- Hip abductors: 4/10
- Quads: 3/10
- Hip adductors: 3/10

## How to do the Feet Elevated Mini Band Glute Bridge

1. Lie on your back, band around your shins, heels on the box.
2. Press into your heels and lift your hips toward the ceiling, feeling a squeeze.
3. Keep your knees pressed out against the band.
4. Slowly lower your hips back down to the floor, returning to the starting position.

### Full technique — 7 steps

1. Place a mini band around your lower shins and lie on your back in front of a box.
2. Rest both heels on the box with knees bent about 90 degrees and feet about hip-width apart.
3. Set your arms by your sides with palms flat on the floor.
4. Tighten your stomach so your lower back stays neutral.
5. Drive through your heels and lift your hips until your shoulders, hips, and knees form a straight line.
6. Press your knees slightly out against the band and squeeze your glutes at the top.
7. Lower your hips back to the floor under control and reset for the next rep.

## Common mistakes

- Overarching the lower back
- Letting knees cave inward
- Stopping short of hip extension
- Feet placed too far forward

## Form cues

- Push through heels
- Push knees out
- Finish with glutes
- Keep ribs down
- Keep hips level

## How much to do

- **Strength**: 3 sets of 10–12 reps · rest 1 min 15 s · 2 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 20–25 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.

- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Dumbbell Figure Four Hip Thrust](https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/)
- **Barbell**: [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/), [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/)
- **Kettlebell**: [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/), [Staggered Stance Double Kettlebell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/)
- **No equipment**: [Feet Elevated Staggered Stance Glute Bridge](https://seto.fit/exercises/feet-elevated-staggered-stance-glute-bridge/), [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/)

## 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: [Resistance Band Glute Bridge](https://seto.fit/exercises/resistance-band-glute-bridge/) — Beginner
- **This exercise: Feet Elevated Mini Band Glute Bridge — Beginner**
- Harder: [Resistance Band Deadlift](https://seto.fit/exercises/resistance-band-deadlift/) — Beginner
- Harder: [Side Plank Mini Band Hip Abduction](https://seto.fit/exercises/side-plank-mini-band-hip-abduction/) — Intermediate

## Quick answers

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

Primary: Glutes 9/10, Hamstrings 7/10. Also works: Hip abductors 4/10, Quads 3/10, Hip adductors 3/10.

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

Warm-up. Done at the start to get the body ready. ≈ 6 min with rest.

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

Strength: 3 sets of 10–12 reps, rest 1 min 15 s, 2 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 20–25 reps, rest 45 s, 3–4 reps in reserve.

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

Dumbbells: Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Hip Thrust. Barbell: Barbell Figure Four Glute Bridge, Feet Elevated Barbell Glute Bridge. Kettlebell: Single Leg Kettlebell Hip Thrust, Staggered Stance Double Kettlebell Romanian Deadlift. No equipment: Feet Elevated Staggered Stance Glute Bridge, Feet Elevated Glute Bridge.

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

Resistance Band Glute Bridge (Beginner).

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

Resistance Band Deadlift (Beginner), Side Plank Mini Band Hip Abduction (Intermediate).

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

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