Bodyweight Feet Elevated Glute Bridge

Instructions for proper form

1. Begin by lying on your back with your feet elevated on a bench. 2. Keep your knees bent at about a 90-degree angle and shoulder-width apart. 3. Relax your arms at your sides. 4. Engage your core and push through your heels as you lift your hips towards the ceiling. 5. Squeeze your glutes at the top of the movement, creating a straight line from your shoulders to your knees. 6. Hold briefly before lowering your hips back to the starting position. 7. Repeat for the desired number of reps while maintaining controlled movement throughout.

Common mistakes to avoid

1. Don’t allow your knees to collapse inward as you lift – keep them aligned with your feet. 2. Avoid overextending your lower back; focus on using your glutes to lift. 3. Do not rush through the movement; maintain a controlled tempo to maximize effectiveness.

Benefits

Specific benefits of the exercise

1. Strengthens and tones the glute muscles. 2. Improves hip flexibility and mobility. 3. Enhances core stability due to the engagement of the abdominal muscles during the lift.

Expected results and timeframe

With consistent practice, you can expect to see increased glute strength and tone within 4-6 weeks, along with improved hip mobility..

Who this exercise is best for

This exercise is ideal for beginners, those looking to strengthen their glutes without heavy weights, and individuals recovering from lower body injuries.

Scientific studies supporting its effectiveness

A study published in the Journal of Strength and Conditioning Research indicates that elevated glute bridges effectively target the gluteus maximus compared to regular glute bridges, making them a potent choice for lower body training.

Variations

Beginner modifications

1. Perform the exercise without elevation (standard glute bridge) if you find it too challenging. 2. Lower the incline by using a sturdy surface that’s closer to the ground for feet elevation.

Advanced progressions

1. Add resistance by placing a weight plate or sandbag on your hips. 2. Perform single-leg elevated glute bridges to increase difficulty and isolate each glute.

Integrations

Complementary exercises

Complimentary exercises include squats, lunges, and hip thrusts as they all target the glutes and lower body.

Super set recommendations

Consider supersetting bodyweight feet elevated glute bridges with bodyweight squats or lunges for a comprehensive lower body workout.

Sample workout routines

1. Warm-up: 5-10 minute brisk walk or light jog. 2. Superset: 3 sets of 10-15 Feet Elevated Glute Bridges & 10-12 Lunges. 3. Finish with 3 sets of 12-15 Bodyweight Squats. 4. Cool down: Stretching focused on lower body.

Exercise combinations

Combine with exercises like hip thrusts, clamshells, and deadlifts to create an effective glute workout.

Best time to do this exercise in your workout

This exercise is best performed early in your workout during the strength training portion after your warm-up to fully engage the glutes while you still have energy.