Elevated Glute Bridge

Exercise Summary
Primary Muscle(s) Glutes
Secondary Muscle(s) Hamstrings
Equipment Bodyweight
Emphasis Compound
Type Push

Elevated Glute Bridge Instructions

  • Sit on the ground with a flat bench behind you.
  • Feet positioned roughly shoulder-width.
  • Lean your upper back against the flat bench.
  • Arms are across your chest. Eyes looking skyward.
  • Initiate the exercise by extending your hips (raising your glutes) up.
    • Drive your heels through the floor.
    • Actively contract your glutes.
  • Don't overextend/arch your low back. Focus on the contraction of the glutes versus how high you raise your hips.
  • The top position should be your knees, hips and shoulders parallel to the floor.
  • Hold for a one-second count.
  • Lower slowly to the starting position.

*Tips*

  • Changing your foot placement will alter the stimulus in your glutes. 
  • Perform single-leg variations to increase difficulty. 
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