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  • Gluteus maximus
  • Bodyweight
  • Beginner

Feet-elevated glute bridge

The feet-elevated glute bridge works your glutes, with your hamstrings helping. Start with 2 to 3 sets of 8 to 12 reps, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 20 reps.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Heels press into the step
  2. Tip 2Ribs down at the top
  3. Tip 3Take 2 seconds down

Where you should feel it

In your glutes, strongest at the top, and in your hamstrings, which work along with them. If your hamstrings tire before your glutes, move your hips closer to the step.

Main muscles
Gluteus maximus
Also working
Semitendinosus and semimembranosus, biceps femoris, and gluteus medius

How to do it

  1. Lie on your back on a mat with your heels on a low step or bench, feet hip-width apart and arms by your sides.

  2. Adjust your distance from the step so that, with your hips up, your knees are bent at about a right angle.

  3. Press your heels into the step and lift your hips until your shoulders, hips and knees form a straight line.

  4. Squeeze your glutes for 1 second at the top, then lower slowly until your hips almost touch the floor.

Common mistakes

  • Mistake

    Hips too far from the step, so your hamstrings tire first or cramp.

    How to fix it

    Move your hips closer to the step. At the top, your shins should be close to vertical.

  • Mistake

    A step that slides or tips under your heels.

    How to fix it

    Use a stable step or bench, pushed against a wall if needed, with your whole heel resting on top.

  • Mistake

    Arching your lower back at the top to get your hips higher.

    How to fix it

    Stop at a straight line from shoulders to knees and draw your ribs down toward your hips.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 38 to 12360 to 120 s
Muscle and definition2 to 412 to 201 to 345 to 90 s

Reps in reserve: how many more reps you could still do with good form when you end the set.

Variations

Same movement, other equipment

  • Dumbbell on your hips

    A dumbbell across your hips, held by the ends, with your heels on the step. For when bodyweight already feels easy.

  • Single-leg feet-elevated bridge

    One heel on the step and the other leg in the air. It takes more strength and hip control, with no extra load.

  • Stability ball bridge

    Your heels on a stability ball, which rolls and asks for more balance from your hips and hamstrings.

At home or with more support

  • At home: glute bridge with feet on the couch

    Rest your heels on the edge of a sturdy couch or the bottom stair, with your back on a rug. For more load, rest a weighted backpack on your hips.

  • Prefer more stability? Glute bridge with feet on the floor

    Prefer more stability? Without the step, your feet stay planted on the floor and your hips travel a shorter path.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

Sources

  • Sets and reps

    Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.

    Full textPubMedDOI

  • Muscles worked

    Neto WK, Soares EG, et al. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020;19(1):195-203.

    Full textPubMed

  • Exercise choice

    Plotkin DL, Rodas MA, et al. Hip thrust and back squat training elicit similar gluteus muscle hypertrophy and transfer similarly to the deadlift. Front Physiol. 2023;14:1279170.

    Full textPubMedDOI

  • Variations

    Collazo García CL, Rueda J, et al. Differences in the Electromyographic Activity of Lower-Body Muscles in Hip Thrust Variations. J Strength Cond Res. 2020;34(9):2449-2455.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026