Feet-Elevated Glute Bridge

HingeBWBox

Glute bridge performed with feet elevated on a box or bench, increasing hip flexion angle and range of motion for a greater hamstring and glute stretch under load.

Demo: Bret Contreras / The Glute Lab

Sets

2

Reps

12-20

Rest

45s

Contraindications

Same general cautions as standard glute bridge. Avoid excessively high box heights that force compensatory lumbar extension.

Setup

Lie supine, heels on an elevated box or bench, knees bent, torso flat on the floor.

Execution

  1. 1Drive through the heels on the elevated surface
  2. 2Lift hips to full extension, forming a straight line
  3. 3Squeeze glutes at the top
  4. 4Lower with control back to the floor

Key cues

  • Drive through the heels on the box
  • Squeeze glutes hard at the top
  • Keep the core braced throughout
  • Control the descent

Common faults

  • Box too high, limiting range and shifting load to hamstrings excessively
  • Hyperextending the lower back
  • Feet slipping off the box edge
  • Losing the brace mid-set

Tweaks

  • Add a dumbbell across the hips
  • Single-leg version with feet elevated
  • Increase box height gradually for greater ROM

Regressions

Glute Bridge (Bodyweight)

Progressions

Weighted Glute Bridge

Muscles

Primary: Gluteus Maximus, Hamstrings

Secondary: Core

Notes

Elevating the feet shifts more work onto the hamstrings compared to the standard floor-based bridge.

Sources

Attribution: Bret Contreras