Feet Elevated Glute Bridge
In SetGrip: Glute Bridge (Feet Elevated)
- Primary muscleGlutes
- EquipmentBodyweight
- DifficultyBeginner
- TypeCompound · Hip-dominant
- Secondary muscles
- Hamstrings, Abs
- Body part
- Upper Legs
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Raising the feet onto a bench or box deepens the hip bend at the bottom, so the bodyweight bridge works through noticeably more range than the floor version and asks more of the hamstrings. Between the standard bridge and single-leg work, this sits in the middle of the difficulty ladder and needs only the bench.
How to do the Feet Elevated Glute Bridge
- Sit on the edge of a bench with your back against it and your feet flat on the ground.
- Place your hands on the bench beside your hips for support.
- Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
- Pause for a moment at the top, then 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.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
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 using the same bench setup.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Feet Elevated Glute Bridge work?
The Feet Elevated Glute Bridge primarily works the glutes. It also involves the hamstrings and abs, which assist the movement and stabilise the joints.
Is the Feet Elevated Glute Bridge good for beginners?
Yes. The Feet Elevated Glute Bridge is rated beginner: it uses no equipment beyond your bodyweight and the movement is simple to learn. Start light, focus on the full range of motion and add load once every rep looks the same.
What can I do instead of the Feet Elevated Glute Bridge?
If you cannot do the Feet Elevated Glute Bridge, try the Feet Elevated Barbell Glute Bridge, the Low Glute Bridge or the Pelvic Tilt to Glute Bridge. Each of them trains the glutes through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Feet Elevated Glute Bridge, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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