How to do the Feet Elevated Staggered Stance Dumbbell Glute Bridge
- Lie on your back, dumbbell across your hips, feet on the box.
- Place one foot flat, the other further forward on its heel.
- Press through the flat foot and lift your hips.
- Slowly lower your hips back towards the floor, feeling a stretch in your glutes.
- Finish reps, then switch sides.
Full technique — 8 steps
- Lie on your back on the floor with one dumbbell held across your hips.
- Place one foot flat on the box and the other slightly further forward, resting on its heel.
- Hold the dumbbell in place with both hands throughout the set.
- Tighten your stomach, lower your chin slightly toward your chest, and keep your ribs in line with your pelvis.
- Press through the flat foot to lift your hips off the floor.
- Lift until your shoulders, hips, and knees form a straight line.
- Lower your hips under control until your glutes return close to the floor, then begin the next rep.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
No equipment
- Feet Elevated Glute Bridge Easier
- Bodyweight Hip Thrust Easier
Barbell
Weight plates
- Plate Good Morning Easier
- Plate Romanian Deadlift Easier
Kettlebell
- Kettlebell Hip Thrust Easier
- Kettlebell Glute Bridge Easier
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
- Easier Dumbbell Glute Bridge
- This exercise Feet Elevated Staggered Stance Dumbbell Glute Bridge
- Harder Dumbbell Swing
- Harder Trap Bar Deadlift
Too hard for now? Start with the Dumbbell Glute Bridge.
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).
