Suspension Feet Elevated Glute Bridge

Instructions for proper form

Lie on your back with your feet elevated in the suspension straps. Keep your shoulders on the ground. Engage your core and drive through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement. Hold for a moment before lowering your hips back to the ground, maintaining control throughout the movement. Make sure your body forms a straight line from your shoulders to your knees at the peak of the bridge.

Common mistakes to avoid

Avoid arching your back excessively; this can put strain on your lower back. Do not let your knees splay outwards; keep them aligned with your toes. Keep a neutral neck position, not tucking your chin excessively into your chest.

Benefits

Specific benefits of the exercise

This exercise particularly targets the gluteus maximus, enhancing its strength and endurance. It also engages your core and hamstrings, providing a more comprehensive lower body workout.

Expected results and timeframe

With consistent practice (2-3 times per week), practitioners can expect increased glute strength and muscle definition within 4-6 weeks. Improved hip mobility and stability may also be noticeable along the way..

Who this exercise is best for

This exercise is ideal for novice lifters, individuals looking to strengthen their glutes, and those in rehabilitation programs focused on hip and lower body strength.

Scientific studies supporting its effectiveness

Research has shown that hip extension exercises, like the glute bridge, effectively activate the gluteus maximus more so than other exercises, contributing to improved performance in various physical tasks (Bolgla & Upton, 2007).

Variations

Beginner modifications

If you are a beginner, begin with your feet on the ground without elevation. This allows you to get used to the movement. You can also reduce the range of motion by raising your hips only slightly off the ground initially.

Advanced progressions

To progress, try single-leg elevated glute bridges to increase the intensity or incorporate weights by placing a barbell or weight plate on your hips for added resistance.

Integrations

Complementary exercises

Incorporate exercises like hip thrusts, squats, and lunges to create a balanced lower body workout that further strengthens the glutes and hamstrings.

Super set recommendations

Superset the suspension feet elevated glute bridge with leg extensions or hamstring curls to target all muscle groups in the legs effectively.

Sample workout routines

Sample Routine: 1. Suspension Feet Elevated Glute Bridge (3 sets of 12 reps) 2. Goblet Squat (3 sets of 10 reps) 3. Dumbbell Lunges (3 sets of 10 reps on each leg)

Exercise combinations

Combine with stability ball hamstring curls or resistance band kickbacks for a comprehensive glute-centric workout.

Best time to do this exercise in your workout

Perform this exercise in the beginning of your workout as part of your warm-up or glute activation routine, or include it as a primary strength exercise within your lower body-focused session.