The feet elevated glute bridge exercise is phenomenal for improving the strength and development of the glutes, and for the overall function and health of the entire body. Strong glutes matter!! It is a great exercise that will help you transition from a glute bridge on the floor to a hip thrust with your shoulders on a bench.
You need a bench to do this bodyweight exercise.
Beginners should start out with feet elevated bodyweight glute bridges.
Intermediate lifters can add additional resistance in the form of bands or chains, or can opt for the single leg variation. If you’re doing a lower body workout, you can use the feet elevated glute bridge as a warm-up to prepare your body for the compound movements, or you can perform the feet elevated glute bridge after a squatting, lunging, or hinging exercise as part of a lower body superset. If you’re doing a full-body workout, you can pair the feet elevated glute bridge with an upper body pushing or pulling exercise. You can also use it at the end of the workout, as a glute finisher. Intermediate lifters might perform 2-4 sets of 6-12 reps of the feet elevated glute bridge, or can do up to 25 reps if the exercise is being used to really work the glutes hard at the end of the workout.
Women who are comfortable with the feet elevated glute bridge may choose to perform barbell feet elevated glute bridges. You can also make the exercise more challenging by doing a glute bridge hold and pausing for a longer time at the top of the lift and really challenging the glutes concentrically, or performing negatives and lowering in 3-5 seconds, really challenging the glutes eccentrically. You can also perform any of the above options while using a single leg.
How a woman chooses to use a feet elevated glute bridge is highly dependent on her overall technical ability and experience, how much resistance is being used, the set/rep scheme used, where it falls in the workout, what it’s paired with, and what the rest periods are. In general, feet elevated glute bridges can be used to do any or all of the following:
So if you’re not quite ready to elevate your back on a bench, elevating your feet on the bench can be a nice transition from a normal bodyweight glute bridge on the ground to elevating your back. So I’m just going to lay on my back, again having my head supported. I’ll elevate my feet on the bench. Some people like to put their heels on the bench some people like to put their toes on the bench, it’s really just whatever’s comfortable for you and whatever makes you feel your glutes the most. Big breath in, let the air out, come up and squeeze, come down. Again you want a nice straight line from the knees to the shoulders at the top.
If you want to make it more challenging, you can go with the band again. Exact same thing as doing this on the ground, here driving out against the band. Also if you have a foam roller or a ball that you can put in between your knees, you can think about crushing that while you do the glute bridge as well. And that is, like I said, a nice transition from the bodyweight glute bridge on the ground to the back elevated bodyweight hip thrust.