# Feet Elevated Staggered Stance Dumbbell Glute Bridge

A glute bridge with a dumbbell held across your hips and both feet on a box in a staggered stance: one foot flat, the other further forward on its heel. The flat-foot leg does most of the work, training the glutes and hamstrings one side at a time.

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

## Muscles worked

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

## How to do the Feet Elevated Staggered Stance Dumbbell Glute Bridge

1. Lie on your back, dumbbell across your hips, feet on the box.
2. Place one foot flat, the other further forward on its heel.
3. Press through the flat foot and lift your hips.
4. Slowly lower your hips back towards the floor, feeling a stretch in your glutes.
5. Finish reps, then switch sides.

### Full technique — 8 steps

1. Lie on your back on the floor with one dumbbell held across your hips.
2. Place one foot flat on the box and the other slightly further forward, resting on its heel.
3. Hold the dumbbell in place with both hands throughout the set.
4. Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
5. Press through the flat foot to lift your hips off the floor.
6. Lift until your shoulders, hips, and knees form a straight line.
7. Lower your hips under control until your glutes return close to the floor, then begin the next rep.
8. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Overarching the lower back at top
- Stopping short of full hip extension
- Pushing mostly through the front heel
- Letting the hips tilt to one side
- Pushing through the toes

## Form cues

- Finish with glutes
- Push through the flat foot
- Dumbbell stays across hips
- Keep hips square
- Chin slightly toward chest

## How much to do

- **Strength**: 3–4 sets of 8–10 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best 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 2 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.

- **No equipment**: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/), [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/)
- **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/)

## 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: [Dumbbell Hip Thrust](https://seto.fit/exercises/dumbbell-hip-thrust/) — Beginner
- Easier: [Dumbbell Glute Bridge](https://seto.fit/exercises/dumbbell-glute-bridge/) — Beginner
- **This exercise: Feet Elevated Staggered Stance Dumbbell Glute Bridge — Intermediate**
- Harder: [Dumbbell Swing](https://seto.fit/exercises/dumbbell-swing/) — Intermediate
- Harder: [Trap Bar Deadlift](https://seto.fit/exercises/trap-bar-deadlift/) — Intermediate

## Quick answers

### What muscles does the Feet Elevated Staggered Stance 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 Staggered Stance Dumbbell Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 9 min with rest.

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

Strength: 3–4 sets of 8–10 reps, rest 1 min 30 s, 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 Staggered Stance Dumbbell Glute Bridge?

No equipment: Feet Elevated Glute Bridge, Bodyweight Hip Thrust. 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.

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

Dumbbell Glute Bridge (Beginner), Dumbbell Hip Thrust (Beginner).

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

Dumbbell Swing (Intermediate), Trap Bar Deadlift (Intermediate).

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

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