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Glutes · Intermediate

Heels Elevated Glute Bridge

Hip-focused drill targeting the glutes with steady pelvis control.

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Heels Elevated Glute Bridge demonstration

Exercise overview

Training details

GlutesHamstrings

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both heels supported on a stable bench and your knees bent.
  2. 02Brace your abdomen and press your heels down without allowing your feet to slide.
  3. 03Drive through your heels and squeeze your glutes to lift your pelvis.
  4. 04Finish with your shoulders, hips, and knees aligned without over-arching your lower back.
  5. 05Lower slowly to the floor and reset before repeating.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Harder progressionTRX Glute BridgeHarder progressionBody Weight Single Leg Feet Elevated Glute BridgeEasier regressionGlute BridgeRelated variationPelvic Tilt Into BridgeRelated variationResistance Band Glute Bridge AbductionRelated variationResistance Band One Leg Glute Bridge

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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