The exercise bodyweight feet elevated glute bridge primarily works the muscles Glutes, Hamstrings and secondarily works the muscles .

Proper Position Lie on your back with your arms at your sides, palms facing down. Place your feet on a box or stable bench, with your knees bent at approximately 90°. Adjust your position so that your legs are aligned with your hips. Engage your core and keep your back straight. Movement Push through your heels on the box to lift your hips toward the ceiling. Squeeze your glutes at the top of the movement and hold for 1 to 2 seconds. Slowly lower your hips back down to the floor without completely releasing the tension. Repeat for the desired number of repetitions. Breathing Inhale as you lower your hips. Exhale as you lift your hips. Tips Keep your core engaged to prevent arching your lower back. Focus on squeezing your glutes rather than pushing with your lower back. Use a stable box to avoid movement or imbalance. To increase difficulty, perform the exercise one leg at a time or add weight on your hips.

Proper Position Lie on your back with your arms at your sides, palms facing down. Place your feet on a box or stable bench, with your knees bent at approximately 90°. Adjust your position so that your legs are aligned with your hips. Engage your core and keep your back straight. Movement Push through your heels on the box to lift your hips toward the ceiling. Squeeze your glutes at the top of the movement and hold for 1 to 2 seconds. Slowly lower your hips back down to the floor without completely releasing the tension. Repeat for the desired number of repetitions. Breathing Inhale as you lower your hips. Exhale as you lift your hips. Tips Keep your core engaged to prevent arching your lower back. Focus on squeezing your glutes rather than pushing with your lower back. Use a stable box to avoid movement or imbalance. To increase difficulty, perform the exercise one leg at a time or add weight on your hips.

The exercise variants are: hip thrust machine, hip thrust with bar, pelvis up, dumbbell glute bridge, banded one-leg glute bridge, hip thrust, banded hip thrust.

The equipment needed for the exercise bodyweight feet elevated glute bridge is: Yoga mat, Plyobox.

Bodyweight Feet Elevated Glute Bridge - Exercise

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Instructions

Proper Position

Lie on your back with your arms at your sides, palms facing down.
Place your feet on a box or stable bench, with your knees bent at approximately 90°.
Adjust your position so that your legs are aligned with your hips.
Engage your core and keep your back straight.

Movement

Push through your heels on the box to lift your hips toward the ceiling.
Squeeze your glutes at the top of the movement and hold for 1 to 2 seconds.
Slowly lower your hips back down to the floor without completely releasing the tension.
Repeat for the desired number of repetitions.

Breathing

Inhale as you lower your hips.
Exhale as you lift your hips.

Tips

Keep your core engaged to prevent arching your lower back.
Focus on squeezing your glutes rather than pushing with your lower back.
Use a stable box to avoid movement or imbalance.
To increase difficulty, perform the exercise one leg at a time or add weight on your hips.

Difficulty	Beginner
Equipments	Yoga mat Plyobox
Sports	Bodybuilding Callisthenics
Categories	Strengthening Lower body

Bodyweight feet elevated glute bridge

Videos

Instructions

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