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hip and glute · intermediate · bench, mat
Feet-Elevated Glute Bridge
gluteshamstringship extensionposterior chain
0.0s / 7.0s
Working now
Glutes
15%
Hamstrings
12%
Trans. Abdominis
20%
Erector Spinae
10%
Quads
5%
Trans. Abdominis 20% — deep, not shown on the figure
Sets
3
Reps
8–12
Hold
2–3 sec at top
Rest
60 sec
A step between the floor bridge and the bench hip thrust — own the floor version first.