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Upper Legs · Barbell
Barbell Feet Elevated Figure Four Glute Bridge
Barbell Feet Elevated Figure Four Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings, lower back and core assisting. It needs a barbell and a box. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
- Core · Rectus Abdominis
- Quadriceps · Quadriceps Femoris
How to do Barbell Feet Elevated Figure Four Glute Bridge
- Lie on your back with your arms to the floor. Place one foot on a box and cross the opposite ankle over your working leg, forming a figure-four shape. Position the barbell evenly across your hips, holding it securely with both hands.
- Push through your elevated heel to lift your hips upward until your torso forms a straight line from shoulders to knee.
- At the peak of the movement, squeeze your glutes. Slowly lower your hips down to the starting position.
- Repeat for the desired repetitions, and then switch legs and repeat.
Form tips
- Ensure the barbell is comfortably cushioned or padded to prevent pressure on your hips.
- Engage your core to prevent arching your back or overextending.
- Exhale as you thrust up, and inhale as you return to the starting position.
Barbell Feet Elevated Figure Four Glute Bridge alternatives
More glutes exercises
Barbell Feet Elevated Figure Four Glute Bridge FAQ
What muscles does Barbell Feet Elevated Figure Four Glute Bridge work?
Barbell Feet Elevated Figure Four Glute Bridge mainly works the glutes in the upper legs (gluteus maximus and gluteus mideus). The hamstrings, lower back, core and quadriceps work as secondary muscles.
What equipment do you need for Barbell Feet Elevated Figure Four Glute Bridge?
You need a barbell and a box.
How many sets and reps of Barbell Feet Elevated Figure Four Glute Bridge should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Feet Elevated Figure Four Glute Bridge good for beginners?
Yes. Barbell Feet Elevated Figure Four Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Barbell Feet Elevated Figure Four Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Feet Elevated Figure Four Glute Bridge?
Other exercises for the glutes include Dumbbell Feet Elevated Figure Four Glute Bridge, Dumbbell Figure Four Glute Bridge, Dumbbell Feet Elevated Glute Bridge and Chair Feet Elevated Glute Bridge.
For developers
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