Feet Elevated Glute Bridge
Feet Elevated Glute Bridge
Target Muscle Group - Glutes
The Feet Elevated Glute Bridge is an effective exercise for targeting the glutes (predominately the gluteus maximus). This is a variation of the traditional glute bridge. The primary purpose of this exercise is to increase the range of motion and activation of the glute muscles by creating a longer lever with an elevated surface. Elevating the feet shifts more of the workload onto the glutes, making the exercise more challenging and beneficial for muscle growth and strength. Additionally, this variation engages the hamstrings and core, promoting overall lower body stability and strength.
Feet Elevated Glute Bridge Instructions
Step 1: Start by lying on your back on a exercise mat or a comfortable surface. Bend your knees and place your feet flat on the mat, hip-width apart. Step 2 : To elevate your feet, find a stable surface like a bench or sturdy elevated platform. Position it close to your glutes and place your heels on top of it. Knees should be starting at a 90 degree angle while your back and glutes are on the ground. Step 3 : Keep your arms by your sides, palms facing down, for stability and support. Engage your core muscles by drawing your belly button in towards your spine. Step 4 : Begin the movement by pressing through your heels, activating your glutes and lifting your hips off the ground. As you lift, think about driving your heels into the elevated surface to engage your glutes even more. Step 5 : Continue lifting your hips until your body forms a straight line from your knees to your shoulders. Squeeze your glutes at the top of the movement to maximize the activation. Step 6 : Hold the position for a second or two, focusing on maintaining a stable and aligned posture. Slowly lower your hips back down to the starting position, controlling the movement to keep the tension on your glute muscles throughout. Repeat the exercise for the set number of repetitions.
Feet Elevated Glute Bridge Tips
Before lifting your hips, engage your core muscles to stabilize your spine. This not only promotes better form but also helps protect your lower back.
Keep your knees aligned with your toes throughout the exercise to prevent strain on the knees.
Focus on maintaining a neutral spine position, avoiding excessive arching or rounding of the back.
Avoid rushing through the exercise. Control both the upward and downward phases of the movement to fully engage your glutes throughout the exercise.
The elevated position requires greater core stability to maintain proper form, leading to improved core strength and balance.
You can increase the intensity of this exercise by placing a resistance band just above your knees or by holding a weight across your hips.
Incorporating the Feet Elevated Glute Bridge into your workout routine can further challenge your lower body muscles and enhance overall strength and stability. It can be included in lower body strength workouts, glute-focused sessions, or full-body routines. Additionally, for individuals looking to increase the difficulty of their bodyweight workouts, the feet elevated glute bridge offers a valuable progression. Remember to consult a fitness professional before starting any new exercise program, especially if you have existing injuries or medical conditions.
