Barbell Feet Elevated Figure Four Glute Bridge

Category

Legs

Difficulty

Intermediate

Equipment

Barbell, Box

Primary muscles

Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Erector Spinae, Rectus Abdominis, Quadriceps Femoris

How to do it

1. Lie on your back with your arms to the floor. Place one foot on a box and cross the opposite ankle over your working leg, forming a figure-four shape. Position the barbell evenly across your hips, holding it securely with both hands.
2. Push through your elevated heel to lift your hips upward until your torso forms a straight line from shoulders to knee.
3. At the peak of the movement, squeeze your glutes. Slowly lower your hips down to the starting position.
4. Repeat for the desired repetitions, and then switch legs and repeat.

Form tips

• Ensure the barbell is comfortably cushioned or padded to prevent pressure on your hips.
• Engage your core to prevent arching your back or overextending.
• Exhale as you thrust up, and inhale as you return to the starting position.