Bodyweight Feet Elevated Figure Four Glute Bridge

Category

Legs

Difficulty

Intermediate

Equipment

Box

Primary muscles

Gluteus Medius, Gluteus Minimus, Adductor Longus, Adductor Brevis, Adductor Magnus

Secondary muscles

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

How to do it

1. Lie flat on your back with your arms extended by your sides for support. Place one foot on a box and cross the opposite ankle over the thigh of your working leg, forming a figure-four shape.
2. Engage your glutes and squeeze them to lift your hips off the ground until your body forms a straight line from shoulders to knee.
3. Pause at the peak of the movement for a second and slowly lower your hips back to the starting position.
4. Repeat for the desired repetitions, then switch legs and repeat.

Form tips

• Keep your shoulders flat on the ground and your head relaxed throughout the movement.
• Engage your core to prevent arching your lower back.
• Use your working heel to press into the elevated surface and drive the lift.