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Instructions
- Lie on your back with your feet elevated on a stable surface and knees bent.
- Place your arms at your sides for stability.
- Engage your core and squeeze your glutes to lift your hips towards the ceiling.
- Pause at the top with hips fully extended.
- Lower your hips back down in a controlled manner and repeat.
Technical Tips
- Keep your feet flat on the elevated surface throughout the movement.
- Do not overarch your lower back at the top position.
- Focus on driving through your heels to maximize glute activation.
Breathing Tips
- Inhale before you lift your hips.
- Exhale as you drive your hips up and squeeze your glutes.
- Inhale again as you lower your hips back down.
Medical restrictions
- Lower back injuries
- Hip joint pain
- Severe knee issues
Description
The Feet Elevated Glute Bridge is an effective bodyweight exercise designed to enhance glute strength and hip stability. By elevating the feet, the range of motion increases, leading to greater activation of the gluteus maximus and improved posterior chain engagement. This exercise is ideal for individuals aiming to develop stronger, more toned glutes while also improving core stability and lower back support. It is widely used in rehabilitation, fitness conditioning, and bodybuilding routines due to its simplicity and effectiveness. Performing the Feet Elevated Glute Bridge regularly can contribute to better posture, enhanced athletic performance, and reduced risk of lower back pain by strengthening the hip extensors and stabilisers. Its adaptability without equipment makes it accessible for home workouts or warm-ups before lower body sessions. Ensure proper technique by maintaining a neutral spine and engaging the glutes throughout the lift to maximise benefits and prevent compensatory lower back strain.