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Upper Legs · Barbell
Barbell Feet Elevated Staggered Glute Bridge
Barbell Feet Elevated Staggered 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 Staggered Glute Bridge
- Lie on your back with your feet elevated on a box. Place one foot slightly forward and the other slightly backward (staggered stance). Rest a barbell across your hips, gripping it securely with both hands for stability.
- Push through your elevated heels to lift your hips upward until your torso forms a straight line from shoulders to knees.
- 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
- Keep your head, neck, and shoulders relaxed throughout the movement.
- Keep your core tight throughout the movement to stabilize your pelvis.
- Ensure the barbell is positioned comfortably across your hips, using a pad if needed.
Barbell Feet Elevated Staggered Glute Bridge alternatives
More glutes exercises
Barbell Feet Elevated Staggered Glute Bridge FAQ
What muscles does Barbell Feet Elevated Staggered Glute Bridge work?
Barbell Feet Elevated Staggered 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 Staggered Glute Bridge?
You need a barbell and a box.
How many sets and reps of Barbell Feet Elevated Staggered 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 Staggered Glute Bridge good for beginners?
Yes. Barbell Feet Elevated Staggered 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 Staggered 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 Staggered Glute Bridge?
Other exercises for the glutes include Dumbbell Feet Elevated Staggered Glute Bridge, Dumbbell Feet Elevated Glute Bridge, Chair Feet Elevated Glute Bridge and Dumbbell Staggered Glute Bridge.
For developers
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