Feet Elevated Barbell Glute Bridge
In SetGrip: Barbell Glute Bridge (Feet Elevated)
- Secondary muscles
- Hamstrings, Abs
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Placing your feet on a bench while your shoulders stay on the floor flips the usual elevation of a hip thrust, lengthening the stroke from below and pulling the hamstrings into the lift alongside the glutes. Load the bar lighter than a standard barbell bridge; the deeper hip angle punishes overreaching quickly.
How to do the Feet Elevated Barbell Glute Bridge
- Start by sitting on the edge of a bench with your upper back resting against it and your feet flat on the ground, hip-width apart.
- Place a barbell across your hips, holding it securely with both hands.
- Engage your glutes and core muscles, then press through your heels to lift your hips off the bench, creating a straight line from your knees to your shoulders.
- Pause for a moment at the top, squeezing your glutes.
- Slowly lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Push through the heels, drive the knees out slightly and exhale as you squeeze to the top.
Muscles worked
Primary
Glutes · Legs
The glutes extend the hips against the bar and should be squeezed hard at the top of every rep, where the tension is highest.
Secondary
- Hamstrings — The hamstrings assist the glutes and will take over if the feet are too far forward or the knees are too straight.
- Abs — The abs keep the ribs down and the pelvis tucked so the movement comes from the hips rather than the lower back.
Common mistakes
- Overarching at the top — the finish is a flat line from shoulders to knees with the pelvis tucked; if the lower back arches, you have gone too far.
- Feet placed too far out — shins should be vertical at the top of the rep; if the heels are too far forward the hamstrings take over.
- Chin pointing at the ceiling — keep the chin tucked and the eyes forward so the ribs stay down and the glutes get the squeeze.
- Not pausing at the top — hold the lockout for a full count and squeeze the glutes hard on every rep, since that is the whole point.
Where it fits in a workout
Hip thrusts can be a main lift early in a glute day or an accessory after squats and deadlifts. Superset them with a band abduction or a leg curl.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without barbell
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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More exercises
Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.