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Upper Legs · Body Weight
Bodyweight Feet Elevated Staggered Glute Bridge
Bodyweight Feet Elevated Staggered Glute Bridge is a beginner compound strength exercise that works the abductors (upper legs), with the hamstrings, lower back and core assisting. It needs only a box. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Abductors
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Abductors · Gluteus Medius, Gluteus Minimus
- Adductors · Adductor Longus, Adductor Brevis, Adductor Magnus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
- Core · Rectus Abdominis
How to do Bodyweight Feet Elevated Staggered Glute Bridge
- 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.
Form tips
- Keep your shoulders flat on the ground and your head relaxed throughout the movement.
- Engage your core to prevent arching your lower back.
- Use your working heel to press into the elevated surface and drive the lift.
- Exhale as you lift your hips and inhale as you lower them.
Bodyweight Feet Elevated Staggered Glute Bridge alternatives
More abductors exercises
Bodyweight Feet Elevated Staggered Glute Bridge FAQ
What muscles does Bodyweight Feet Elevated Staggered Glute Bridge work?
Bodyweight Feet Elevated Staggered Glute Bridge mainly works the abductors in the upper legs (Gluteus Medius, Gluteus Minimus, Adductor Longus and Adductor Brevis). The hamstrings, lower back and core work as secondary muscles.
What equipment do you need for Bodyweight Feet Elevated Staggered Glute Bridge?
You need only a box.
How many sets and reps of Bodyweight 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 Bodyweight Feet Elevated Staggered Glute Bridge good for beginners?
Yes. Bodyweight Feet Elevated Staggered Glute Bridge is rated beginner, so it's a sound choice while you learn to train the abductors.
How many calories does Bodyweight 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 Bodyweight Feet Elevated Staggered Glute Bridge?
Other exercises for the abductors include Lateral Band Walks, Resistance Band Lying Abduction, Resistance Band Standing Hip Abduction and Resistance Band Seated Hip Abduction.
For developers
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