elevated-glute-bridge
Lie on your back with your knees bent, feet flat on an elevated surface (e.g., low bench, step), hip-width apart. Position your body so your heels are directly under your knees, or slightly further away for more hamstring engagement.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- Gluteus Maximus
- Gluteus Medius
Secondary muscles
- Hamstrings
- Erector Spinae
- Rectus Abdominis
- Obliques
Target muscles
- glutes
- legs
- abs
How to perform
- 1
Lie on your back with your knees bent, feet flat on an elevated surface (e.g., low bench, step), hip-width apart.
- 2
Position your body so your heels are directly under your knees, or slightly further away for more hamstring engagement.
- 3
Engage your core and glutes, tucking your pelvis slightly to flatten your lower back against the floor.
- 4
Drive through your heels, lifting your hips off the floor until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top.
- 5
Hold briefly, then slowly lower your hips back down with control, avoiding arching your lower back.
- 6
Repeat for desired repetitions, maintaining tension in your glutes throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
