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Beginner
- Difficulty
- Beginner
- Movement type
- Other
- Primary muscles
- Glutes
- Secondary muscles
- Lower back Biceps Abs
Bodyweight Feet Elevated Staggered Glute Bridge
4 steps Updated 29/08/2026
Bodyweight Feet Elevated Staggered Glute Bridge is a exercise targeting Hip Abductors (Gluteus Medius, Gluteus Minimus), Hip Adductors (Adductor Longus using Box.
Step by step
How to perform it
- Lie flat on your back with your arms extended by your sides for support. Place both feet on an elevated surface, with one foot flat and the other slightly forward so only the heel rests on the edge.
- Engage your glutes and squeeze them to lift your hips off the ground until your body forms a straight line from shoulders to knee.
- Pause at the peak of the movement for a second and slowly lower your hips back to the starting position.
- Repeat for the desired repetitions, then switch legs and repeat.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Bodyweight Feet Elevated Staggered Glute Bridge
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