---
title: "Bodyweight Feet Elevated Figure Four Glute Bridge"
description: "Lie flat on your back with your arms extended by your sides for support."
locale: en
slug: bodyweight-feet-elevated-figure-four-glute-bridge
url: "https://hi.fitness/exercises/bodyweight-feet-elevated-figure-four-glute-bridge"
primaryMuscle: "Glutes"
secondaryMuscles: ["Core","Hamstrings","Lats","Lower Back","Quads"]
equipment: ["Other"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/d80d39d2-bodyweight-feet-elevated-figure-four-glute-bridge.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Bodyweight Feet Elevated Figure Four Glute Bridge

Lie flat on your back with your arms extended by your sides for support.

## How to do it

1. Lie flat on your back with your arms extended by your sides for support. Place one foot on a box and cross the opposite ankle over the thigh of your working leg, forming a figure-four shape.
2. Engage your glutes and squeeze them to lift your hips off the ground until your body forms a straight line from shoulders to knee.
3. Pause at the peak of the movement for a second and slowly lower your hips back to the starting position.
4. 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.
- No box? The edge of a sofa or a sturdy chair works just as well.

## Similar exercises

- [Resistance Band Glute Bridge](https://hi.fitness/exercises/resistance-band-glute-bridge) - Glutes · Resistance band
- [Band Pullthrough](https://hi.fitness/exercises/band-pullthrough) - Glutes · Resistance band
- [Resistance Band Hip Thrust (Version 2)](https://hi.fitness/exercises/resistance-band-hip-thrust-version-2) - Glutes · Resistance band
- [Resistance Band One Leg Glute Bridge](https://hi.fitness/exercises/resistance-band-one-leg-glute-bridge) - Glutes · Resistance band
- [Resistance Band Glute Bridge Abduction](https://hi.fitness/exercises/resistance-band-glute-bridge-abduction) - Glutes · Resistance band
- [Resistance Band Lying Hyperextension Abduction](https://hi.fitness/exercises/resistance-band-lying-hyperextension-abduction) - Glutes · Resistance band
- [Resistance Band Hip Thrusts on Knees](https://hi.fitness/exercises/resistance-band-hip-thrusts-on-knees) - Glutes · Resistance band
- [Suspension Trainer with Grips Hip Bridge](https://hi.fitness/exercises/suspension-trainer-with-grips-hip-bridge) - Glutes · Suspension trainer