Barbell Feet Elevated Staggered 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 elevated on a box. Place one foot slightly forward and the other slightly backward (staggered stance). 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, and then switch legs and repeat.

Form tips

• Keep your head, neck, and shoulders relaxed throughout the movement.
• Keep your core tight throughout the movement to stabilize your pelvis.
• Ensure the barbell is positioned comfortably across your hips, using a pad if needed.