# Feet Elevated Staggered Stance Glute Bridge

A glute bridge with 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.

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

## Muscles worked

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

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

1. Lie on your back, arms flat by your sides, 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 down to the floor, returning to the starting position.
5. Finish reps, then switch sides.

### Full technique — 7 steps

1. Lie on your back in front of a box with your arms flat on the floor by your sides.
2. Place one foot flat on the box and the other slightly further forward, resting on its heel.
3. Press through the flat foot to lift your hips off the floor.
4. Lift until your shoulders, hips, and knees form a straight line.
5. Squeeze your glutes at the top without pushing into lower-back extension.
6. Lower your hips back to the floor under control and reset for the next rep.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Overarching the lower back
- 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
- Keep hips square
- Arms press into floor

## How much to do

- **Strength**: 3–4 sets of 8–12 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Muscle growth** (good fit): 3–4 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–25 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.

- **Resistance bands**: [Single Leg Resistance Band Glute Bridge](https://seto.fit/exercises/single-leg-resistance-band-glute-bridge/), [Feet Elevated Mini Band Glute Bridge](https://seto.fit/exercises/feet-elevated-mini-band-glute-bridge/)
- **Kettlebell**: [Staggered Stance Double Kettlebell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-double-kettlebell-romanian-deadlift/), [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/)
- **Cable machine**: [Single Leg Cable Romanian Deadlift](https://seto.fit/exercises/single-leg-cable-romanian-deadlift/), [Cable Pull Through](https://seto.fit/exercises/cable-pull-through/)
- **Dumbbells**: [Single Arm Dumbbell Single Leg Romanian Deadlift](https://seto.fit/exercises/single-arm-dumbbell-single-leg-romanian-deadlift/), [Staggered Stance Dumbbell Romanian Deadlift](https://seto.fit/exercises/staggered-stance-dumbbell-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
- Easier: [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/) — 25% of bodyweight
- **This exercise: 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
- Harder: [Suspension Trainer Reverse Plank Hip Raise](https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/) — 40% of bodyweight

## Quick answers

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

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

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

Accessory. Goes after the main lifts. ≈ 8 min with rest.

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

Strength: 3–4 sets of 8–12 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

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

Resistance bands: Single Leg Resistance Band Glute Bridge, Feet Elevated Mini Band Glute Bridge. Kettlebell: Staggered Stance Double Kettlebell Romanian Deadlift, Single Leg Kettlebell Glute Bridge. Cable machine: Single Leg Cable Romanian Deadlift, Cable Pull Through. Dumbbells: Single Arm Dumbbell Single Leg Romanian Deadlift, Staggered Stance Dumbbell Romanian Deadlift.

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

Bodyweight Hip Thrust (25% of bodyweight), Bodyweight Good Morning (15% of bodyweight).

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

Figure Four Glute Bridge (35% of bodyweight), Suspension Trainer Reverse Plank Hip Raise (40% of bodyweight).

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

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