Elevated Glute Bridge

Extended range glute builder — increases range of motion and time under tension for greater glute development compared to standard floor bridges

⚡ Quick Reference

Aspect	Details
Pattern	Hinge (Hip Extension)
Primary Muscles	Glutes, Hamstrings
Secondary Muscles	Core, Erector Spinae
Equipment	Bench, box, or step (6-18")
Difficulty	⭐⭐ Beginner-Intermediate
Priority	🟡 Recommended

Movement Summary

🎯 Setup

Starting Position

Body position: Lie on back on floor
Platform: Place bench, box, or step at appropriate distance
Feet: Heels on edge of platform, hip-width apart
Platform height: 6-18 inches (start lower, progress higher)
Foot position: Heels positioned so shins are vertical at top of bridge
Arms: At sides, palms down for stability
Core: Braced, ribs down
Head: Neutral on floor

Platform Height Options

Height	Level	Effect
6-8 inches	Beginner	Moderate ROM increase
10-12 inches	Intermediate	Standard elevation
14-18 inches	Advanced	Maximum ROM, hamstring emphasis

Foot Position

Position	Distance	Effect
Close	Heels near edge	More quad involvement
Standard	Shins vertical at top	Balanced glute/hamstring
Far	Heels farther back	More hamstring emphasis

Setup Cue

"Feet on box, adjust distance so your shins are vertical when hips are fully extended — like a hip thrust setup but lying flat"

🔄 Execution

The Movement

🔝 Starting Position
⬆️ Driving Up
⏸️ Top Position
⬇️ Lowering

What's happening: Lying on floor, feet elevated, hips down

Heels on edge of platform
Hips on floor (or slightly below floor level)
Arms at sides for stability
Core braced, ready to drive

Feel: Tension in glutes and hamstrings, stretch at bottom position

Key Cues

Primary Cues

"Drive through heels" — push the platform away
"Hips to ceiling" — maximize hip extension
"Squeeze glutes hard at top" — full contraction
"Lower below start" — use the extra range of motion

Tempo Guide

Goal	Tempo	Example
Strength	2-2-2-0	2s up, 2s squeeze, 2s down
Hypertrophy	2-2-3-1	2s up, 2s squeeze, 3s down, 1s stretch
Endurance	1-1-2-0	Controlled but rhythmic

💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Gluteus Maximus	Hip extension — primary driver through extended ROM	`█████████░` 90%
Hamstrings	Assists hip extension, knee stabilization	`████████░░` 75%

Secondary Muscles

Muscle	Action	Activation
Core	Maintains spine position, prevents overarch	`█████░░░░░` 50%
Erector Spinae	Maintains spine position	`█████░░░░░` 50%

Stabilizers

Muscle	Role
Adductors	Maintains hip alignment
Calves	Stabilizes ankle on platform
Quadriceps	Knee stabilization (isometric)

Unique Benefit

Increased range of motion compared to floor bridges means greater stretch and time under tension, leading to superior glute development. The elevation also shifts more work to the glutes versus lower back.

⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Lower back arching	Hyperextending spine at top	Lumbar stress, less glute work	Posterior pelvic tilt, ribs down
Not using full ROM	Not lowering hips below start	Defeats purpose of elevation	Lower until stretch, control it
Pushing through toes	Weight shifts to toes	Less glute activation, calf cramps	Drive through heels
Feet too close to body	Shins angled at top	More quad, less glute	Move feet farther out
Rushing the movement	Fast, bouncy reps	Less time under tension	Control tempo, squeeze at top

Most Common Error

Lower back arching — many people think they need to arch their back to "feel it more." The goal is hip extension, not spinal extension. Focus on squeezing glutes and keeping ribs down.

Self-Check Checklist

Drive through heels, not toes
Shins vertical at top position
Straight line from shoulders to knees at top
Lower hips below starting position
No excessive lower back arch

🔀 Variations

By Difficulty

Easier (Regressions)
Standard
Harder (Progressions)

Variation	How	When to Use
Lower platform	Use 6-8" box	Just starting with elevation
Standard glute bridge	Feet on floor	Building base strength
Partial ROM	Don't lower as deep	Easing into full ROM

Variation	How	Emphasis
12" elevation	Standard bench height	Balanced difficulty
Feet together	Narrow stance	More adductor involvement
Feet apart	Wide stance	Targets outer glutes

Variation	How	When to Use
Higher platform	16-18" elevation	Maximum ROM
Single-leg elevated	One leg on platform	Unilateral strength
Weighted	Barbell or dumbbell on hips	Need more resistance
Banded	Band around knees	Add abduction work

By Target

Target	Variation	Change
More Glutes	Higher platform, feet farther	Increases hip extension ROM
More Hamstrings	Higher platform, heels farther	Increases hamstring stretch
Outer Glutes	Band around knees	Add abduction resistance
Stability	Single-leg version	Unilateral challenge

📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Notes
Strength	4-5	8-12	90-120s	Add weight, slow tempo
Hypertrophy	3-4	12-20	60-90s	Moderate weight, controlled tempo
Endurance	2-3	20-30+	30-60s	Bodyweight, continuous tension

Workout Placement

Program Type	Placement	Rationale
Lower body	Accessory	After main lifts
Glute-focused	Primary or secondary	Main glute builder if limited equipment
Home workout	Primary	Best glute exercise with minimal equipment
Warm-up	Activation	Before squats/deadlifts

Progression Scheme

How to Progress

When you can do 3 sets of 15-20 reps with a 2-second squeeze at the top, progress to: higher platform, add weight (dumbbell or barbell), or progress to hip thrusts.

Set Structure Options

Method	How	Purpose
Straight Sets	3x12-15	Standard hypertrophy
Pause Reps	3-5s hold at top	Maximum contraction
1.5 Reps	Full up, halfway down, back up, then full down	Extended time under tension
Drop Sets	Start weighted, drop to bodyweight	Metabolic stress

🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Glute Bridge (floor)	Building base hip extension strength
Lower platform elevation	Easing into elevated version

Progressions (Harder)

Exercise	When Ready
Higher platform	Want more ROM
Weighted Elevated Bridge	Standard version too easy
Hip Thrust	Ready for shoulders elevated version
Barbell Hip Thrust	Want maximum glute development

Gym Alternatives

Alternative	When to Use
Hip Thrust	Want shoulders elevated too
Barbell Hip Thrust	Want to lift heavy
Glute Ham Raise	Want more hamstring emphasis

🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Lower back pain	Hyperextension can aggravate	Focus on hip extension, not spinal extension
Hamstring strain	Increased stretch at bottom	Use lower platform, reduce ROM
Knee issues	Platform too high can stress knees	Lower platform, check shin angle

Form Breakdown

If you feel your lower back arching excessively or cramping, stop the set. Reset your form: ribs down, posterior pelvic tilt, squeeze glutes rather than arching back.

Stop Immediately If

Sharp pain in lower back
Hamstring cramping (beyond normal fatigue)
Knee pain
Feeling it only in lower back, not glutes

Contraindications

Condition	Why	Alternative
Acute lower back injury	Hip extension loads spine	Wait for clearance
Acute hamstring strain	Stretch and load on hamstrings	Floor bridges until healed
Hip impingement	Deep hip extension may aggravate	Reduce ROM or avoid

🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Extension	Full (0° to ~20° hyperextension)	🟢 Low-Moderate
Knee	Stabilization (isometric)	~90° hold	🟢 Low
Ankle	Dorsiflexion stabilization	Moderate	🟢 Low
Lumbar Spine	Stabilization	Neutral	🟡 Moderate if form poor

Joint-Friendly

This is a very joint-friendly exercise for hips and knees. The supine position and elevated feet reduce stress compared to standing hip extension movements.

❓ Common Questions

What's the difference between elevated glute bridge and hip thrust?

In elevated glute bridge, only your feet are elevated while your shoulders stay on the floor. In hip thrust, your shoulders are elevated on a bench while feet are on the floor. Hip thrusts generally allow for more weight and slightly higher glute activation.

How high should the platform be?

Start with 6-10 inches and work up to 12-16 inches. The higher the platform, the more range of motion and hamstring involvement. Most people do well with a standard bench height (~12 inches).

I feel this mostly in my hamstrings. Is that wrong?

Some hamstring involvement is normal and good. If it's ALL hamstrings and no glutes: move your feet slightly closer to your body, focus on squeezing glutes at the top, and ensure you're driving through heels. The elevated position naturally increases hamstring work.

Should I go all the way down to the floor?

Yes, that's the benefit of elevation. Lower your hips to floor level or slightly below to get a stretch, then drive back up. This increased ROM is what makes the elevated version more effective than standard floor bridges.

Can I do this with a single leg?

Absolutely. Single-leg elevated glute bridge is an excellent progression that combines the benefits of elevation with unilateral work.

📚 Sources

Biomechanics & Muscle Activation:

Contreras, B., et al. (2015). Glute activation and hip extension ROM — Tier A
ExRx.net — Tier C

Programming:

Glute Lab by Bret Contreras — Tier B
NSCA Essentials — Tier A

For Mo

When to recommend this exercise:

User wants to build glutes with minimal equipment
User has mastered standard glute bridges (15+ reps)
User is working out at home and needs progression
User wants more glute activation than floor bridges provide
User doesn't have access to hip thrust setup

Who should NOT do this exercise:

Acute lower back or hamstring injury → Wait for recovery
Cannot maintain neutral spine during standard bridges → Master floor version first
Feels excessive lower back involvement → Check form or regress

Key coaching cues to emphasize:

"Drive through your heels"
"Squeeze glutes at top — don't arch your back"
"Lower hips below starting position — use the elevation"
"Straight line from shoulders to knees at top"

Common issues to watch for in user feedback:

"I feel it in my lower back" → Check for overarching, cue ribs down
"Too much hamstring" → Adjust foot position, check heel drive
"Too easy" → Progress to weighted version or hip thrusts
"Platform too high/low" → Adjust height (12" is standard)

Programming guidance:

For beginners: Start with 6-8" elevation, 3x10-12, 2-3x/week
For intermediates: 12" elevation, 3x12-15, part of lower body days
Progress when: 3x20 with perfect form and 2s squeeze
Pair with: Squats, deadlifts, or other lower body work

Progression path: Floor bridges → Elevated bridges (6-8") → Elevated bridges (12") → Weighted elevated bridges → Hip thrusts → Barbell hip thrusts

Last updated: December 2024

⚡ Quick Reference​

Movement Summary​

🎯 Setup​

Starting Position​

Platform Height Options​

Foot Position​

🔄 Execution​

The Movement​

Key Cues​

Tempo Guide​

💪 Muscles Worked​

Activation Overview​

Primary Movers​

Secondary Muscles​

Stabilizers​

⚠️ Common Mistakes​

Self-Check Checklist​

🔀 Variations​

By Difficulty​

By Target​

📊 Programming​

Rep Ranges by Goal​

Workout Placement​

Progression Scheme​

Set Structure Options​

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

Progressions (Harder)​

Gym Alternatives​

🛡️ Safety & Contraindications​

Who Should Be Careful​

Contraindications​

🦴 Joints Involved​

❓ Common Questions​

📚 Sources​