# Single Leg Feet Elevated Barbell Glute Bridge

A single-leg glute bridge with a barbell across the hips and the working foot raised on a box. Used to load one glute at a time through a longer range than a floor bridge.

- Intermediate · Compound
- Equipment: Barbell, Plyo box
- HD video: https://media.seto.fit/exercises/barbell-feet-elevated-single-leg-glute-bridge/video/male.mp4
- HTML: https://seto.fit/exercises/single-leg-feet-elevated-barbell-glute-bridge/

## Muscles worked

- Glutes: 10/10
- Hamstrings: 6/10
- Quads: 3/10
- Hip adductors: 3/10
- Hip flexors: 3/10

## How to do the Single Leg Feet Elevated Barbell Glute Bridge

1. Lie on your back, one foot on a box, the other leg straight up.
2. Rest the barbell across your hips and hold it with both hands.
3. Drive through the foot on the box to lift your hips.
4. Squeeze your glutes at the top, then lower under control.
5. Finish all reps, then switch legs.

### Full technique — 7 steps

1. Lie on your back with your shoulders and head on the floor and a box just past your feet.
2. Place one foot flat on top of the box and raise the other leg straight toward the ceiling.
3. Rest a loaded barbell across your hips and hold it with both hands just outside your hips.
4. Tighten your stomach, then drive through the foot on the box to raise your hips off the floor.
5. Lift until your shoulders, hips and knee form a straight line, and squeeze your glutes at the top.
6. Lower your hips back toward the floor under control, keeping the raised leg straight.
7. Complete all reps on one side, then switch legs and repeat.

## Common mistakes

- Stopping short of full hip extension
- Overarching the lower back at top
- Letting the hips tilt toward the free leg
- Pushing through the toes
- Dropping the hips between reps

## Form cues

- Finish with glutes
- Bar stays across hips
- Keep hips square
- Chin slightly toward chest
- Free leg stays straight

## How much to do

- **Strength**: 3–4 sets of 6–8 reps · rest 1 min 30 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Muscle growth** (best fit): 3 sets of 10–15 reps · rest 1 min 15 s · 2 reps in reserve · lower 2 s, lift 1 s, pause 2 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 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**: [Single Leg Feet Elevated Dumbbell Glute Bridge](https://seto.fit/exercises/single-leg-feet-elevated-dumbbell-glute-bridge/), [Dumbbell Glute Bridge](https://seto.fit/exercises/dumbbell-glute-bridge/)
- **Kettlebell**: [Kettlebell Glute Bridge](https://seto.fit/exercises/kettlebell-glute-bridge/), [Kettlebell Hip Thrust](https://seto.fit/exercises/kettlebell-hip-thrust/)
- **No equipment**: [Feet Elevated Glute Bridge](https://seto.fit/exercises/feet-elevated-glute-bridge/), [Bodyweight Hip Thrust](https://seto.fit/exercises/bodyweight-hip-thrust/)
- **Suspension trainer**: [Suspension Trainer Reverse Plank Hip Raise](https://seto.fit/exercises/suspension-trainer-reverse-plank-hip-raise/)

## 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: [Landmine Romanian Deadlift](https://seto.fit/exercises/landmine-romanian-deadlift/) — Beginner
- **This exercise: Single Leg Feet Elevated Barbell Glute Bridge — Intermediate**
- Harder: [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/) — Intermediate
- Harder: [Snatch Grip Deadlift](https://seto.fit/exercises/snatch-grip-deadlift/) — Advanced

## Quick answers

### What muscles does the Single Leg Feet Elevated Barbell Glute Bridge work?

Primary: Glutes 10/10. Also works: Hamstrings 6/10, Quads 3/10, Hip adductors 3/10, Hip flexors 3/10.

### When should I do the Single Leg Feet Elevated Barbell Glute Bridge in a workout?

Accessory. Goes after the main lifts. ≈ 11 min with rest.

### How many sets and reps of the Single Leg Feet Elevated Barbell Glute Bridge?

Strength: 3–4 sets of 6–8 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 10–15 reps, rest 1 min 15 s, 2 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Single Leg Feet Elevated Barbell Glute Bridge?

Dumbbells: Single Leg Feet Elevated Dumbbell Glute Bridge, Dumbbell Glute Bridge. Kettlebell: Kettlebell Glute Bridge, Kettlebell Hip Thrust. No equipment: Feet Elevated Glute Bridge, Bodyweight Hip Thrust. Suspension trainer: Suspension Trainer Reverse Plank Hip Raise.

### What is an easier version of the Single Leg Feet Elevated Barbell Glute Bridge?

Landmine Romanian Deadlift (Beginner), Dumbbell Hip Thrust (Beginner).

### What is a harder version of the Single Leg Feet Elevated Barbell Glute Bridge?

Barbell Hip Thrust (Intermediate), Snatch Grip Deadlift (Advanced).

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

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