Dumbbell Feet Elevated Glute Bridge

What you'll gain

• Loads hip extension with a dumbbell across the hips.

• Practises a glute bridge with the heels supported above floor level.

• Trains controlled lifting and lowering of the pelvis.

Step-by-Step Instructions

1. 1

   Lie on your back in front of a stable raised platform with a dumbbell positioned across your hips.

2. 2

   Place your heels on the platform with your knees bent, holding the dumbbell steady with both hands.

3. 3

   Brace your trunk and keep your upper back resting on the floor.

4. 4

   Press through your heels and lift your hips into the bridge position.

5. 5

   Keep the dumbbell secure and avoid arching your lower back at the top.

6. 6

   Lower your hips under control and repeat the movement.

Common Mistakes

• Using a raised support that shifts during the movement.

• Overarching the lower back at the top of the bridge.

• Letting the dumbbell roll instead of holding it steady.

• Dropping or bouncing the hips through the return.

About This Exercise

The dumbbell feet-elevated glute bridge places the heels on a raised platform while the upper back remains on the floor. A dumbbell rests across the hips and is steadied with both hands. The hips lift and lower through controlled extension, with the elevated foot support clearly visible in the animation. The clip shows a box as the raised platform. It fits glute-focused strength collections, posterior-chain accessory demonstrations and dumbbell workout programs. Keep the support stable and the load controlled while showing the difference between a feet-elevated bridge and a bridge performed with the feet on the floor.

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