Barbell Feet Elevated 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 feet placed on an elevated surface, knees bent. Rest a barbell across your hips, gripping it securely with both hands for stability.
2. Push through your elevated heels to lift your hips upward until your torso forms a straight line from shoulders to knees.
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.

Form tips

• Exhale as you lift your hips and inhale as you lower them.
• Ensure your knees remain aligned with your feet; don’t let them collapse inward or flare outward.
• Avoid excessive momentum; focus on a controlled, glute-driven motion.