Bodyweight Feet Elevated Staggered Glute Bridge
The Elevated Feet Glute Bridge is performed with the feet placed on a step or platform, increasing range of motion and glute activation. This variation demands greater core stability and control compared to the standard floor version, making it more challenging and effective for glute development.
Key Benefits
- Increases glute activation and range of motion.
- Enhances core stability.
- Intensifies hamstring involvement.
- Progression from the Floor Glute Bridge.
Instructions
- Lie on the floor with your feet positioned on a box/step
- Bend your knees and place your feet slightly in front of your glutes
- Position your hands on the floor with your arms extended alongside your body
- Keep your glutes and abdomen engaged
- Perform the movement by lifting your hips until they align with your torso
Tips
- Avoid performing the movement using your lower back
- Lift and lower in a controlled manner, using your glutes and hamstrings
- Avoid using momentum or making abrupt movements
Restrictions
Individuals with lower back pain must avoid excessive lumbar arching and keep the core engaged. Those with knee instability should ensure proper foot alignment. Maintain neutral head position to avoid cervical strain. Beginners with limited core strength should start with the standard floor variation before progressing.
Common Mistakes to Avoid
- Overarching the lower back at the top.
- Placing the feet too far from the body.
- Lifting too quickly without control.
Target Muscle
Primary
Secondary
