Glutes · Compound

Feet Elevated Glute Bridge

A glute bridge with feet placed on an elevated surface to increase range of motion and hamstring engagement. Raising the feet lets the hips travel further, extending the bridge's useful life once floor versions get easy. The elevation also pulls the hamstrings into the movement, making it a two-for-one posterior chain exercise with no equipment beyond a bench.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Bodyweight Compound Hinge
feet-elevated-glute-bridge-poster
  • Level Beginner
  • Equipment Bodyweight
  • Primary Muscles Abs, Glutes, Hamstrings
  • Movement Compound Hinge

Demonstration

Watch the Form Demo

Technique

How to Do the Feet Elevated Glute Bridge

  1. Lie on your back with your heels on a bench or step, knees bent around 90 degrees.
  2. Rest your arms at your sides, palms down.
  3. Brace your core with your ribs down.
  4. Drive through your heels to lift your hips into a straight line from shoulders to knees.
  5. Squeeze the glutes at the top for a full second.
  6. Lower under control without resting between reps.

Anatomy

Muscles Worked

glutes
Primary muscles
Glutes
Secondary muscles
Abs Hamstrings

Do This

Form Cues

  • Set the heels on the bench so the knees sit at roughly 90 degrees at the top.
  • Drive through the heels and finish with the glutes.
  • Keep the ribs down rather than arching to gain height.
  • Dig the heels into the bench and think of dragging them toward you. That pull is what wakes the hamstrings up.

Avoid This

Common Mistakes

  • Pushing through the toes, which brings the hamstrings in.
  • Arching the lower back at the top.
  • Letting the hips drop straight down without control.
  • Setting the feet so far away that the hamstrings cramp before the glutes ever work.

More to Explore

Variations & Related Exercises

Variations of this lift

Trains the same muscles

Put It Into Practice

Workouts Featuring This Lift

Home Workout Program 2-Day Bodyweight Workout Plan

2-Day Bodyweight Workout Plan

A two-day full body plan using nothing but your bodyweight. Two short sessions a week build strength and fitness anywhere,…

Duration 8 Weeks
Frequency 2x / Week
Level Beginner
Read guide →
Home Program 4-Day Dumbbell Home Split

4-Day Dumbbell Home Split

Train like you have a gym, from your spare room. Upper/lower split, four sessions per week, adjustable dumbbells and a…

Duration 8 Weeks
Frequency 4x / Week
Level Intermediate
Read guide →
Fat Loss Program 8-Week Dumbbell-Only Fat Loss Plan

8-Week Dumbbell-Only Fat Loss Plan

Lose fat at home, in a hotel gym, or anywhere you have dumbbells and a bench. Three full body sessions…

Duration 8 Weeks
Frequency 3x / Week
Level Intermediate
Read guide →
Home Program Bodyweight Glute Building Program

Bodyweight Glute Building Program

Build stronger glutes at home with zero gym equipment. Three sessions per week using your bodyweight, each session focused on…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →
Home Workout Program Bodyweight Workout Plan for Beginners

Bodyweight Workout Plan for Beginners

The perfect no-equipment starting point. Three full-body bodyweight sessions a week teach you the fundamental movements and build a base…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →
Home Workout Program Bodyweight Workout to Build Muscle

Bodyweight Workout to Build Muscle

Build real muscle with nothing but your bodyweight. A four-day upper/lower split using progressive calisthenics to add size and strength…

Duration 8 Weeks
Frequency 4x / Week
Level Intermediate
Read guide →
Home Workout Program Resistance Band Leg Workout

Resistance Band Leg Workout

Build and tone your legs and glutes with resistance bands. Three sessions a week train your quads, hamstrings, and glutes…

Duration 8 Weeks
Frequency 3x / Week
Level Beginner
Read guide →
Fat Loss Program Resistance Band Workout for Fat Loss

Resistance Band Workout for Fat Loss

Burn fat and tone up with resistance bands. Four fast, full-body band sessions a week combine resistance and conditioning to…

Duration 8 Weeks
Frequency 4x / Week
Level Beginner
Read guide →