Dumbbell Feet Elevated Staggered Glute Bridge

Category

Legs

Difficulty

Intermediate

Equipment

Dumbbell, Box

Primary muscles

Gluteus Maximus, Biceps Femoris, Semitendinosus, Semimembranosus

Secondary muscles

Quadriceps Femoris

How to do it

1. Lie on your back and place both feet on an elevated surface, with one foot on the edge and the other slightly forward so only the heel rests on top. Place a dumbbell on your hips and hold it securely with both hands for support.
2. Engage your glutes and press through your heels to lift your hips toward the ceiling, extending your hips until your body forms a straight line from your shoulders to your knees.
3. At the peak of the movement, squeeze your glutes and pause for a second.
4. Lower your hips with control to the starting position and repeat for the desired repetitions.

Form tips

• Ensure your feet are firm and secure on the elevated surface throughout the movement.
• Focus on driving through your heels to maximize glute activation.
• Keep the dumbbell balanced and stable on your hips; use a towel or pad for comfort if needed.