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Visual demonstration of the Dumbbell Feet Elevated Staggered Glute Bridge exercise

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Beginner

Difficulty
Beginner
Movement type
Other
Primary muscles
Biceps Glutes
Secondary muscles
Quadriceps
Equipment
Dumbbells
Exercise guide

Dumbbell Feet Elevated Staggered Glute Bridge

4 steps Updated 29/08/2026

Dumbbell Feet Elevated Staggered Glute Bridge is a exercise targeting Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus using Dumbbell, Box.

Step by step

How to perform it

  1. Lie on your back and place both feet on an elevated surface, with one foot on the edge and the other slightly forward so only the heel rests on top. Place a dumbbell on your hips and hold it securely with both hands for support.
  2. Engage your glutes and press through your heels to lift your hips toward the ceiling, extending your hips until your body forms a straight line from your shoulders to your knees.
  3. At the peak of the movement, squeeze your glutes and pause for a second.
  4. Lower your hips with control to the starting position and repeat for the desired repetitions.
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Last updated: 29/08/2026

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Dumbbell Feet Elevated Staggered Glute Bridge

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