Barbell Feet Elevated Single Leg Glute Bridge

Category

Legs

Difficulty

Advanced

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 while the opposite leg is extended straight up. 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

• Drive through the heel of the elevated foot to emphasize glute activation.
• Avoid arching your back; keep your core engaged throughout.
• Exhale as you lift your hips; inhale as you lower them.