---
title: "Bodyweight Feet Elevated Staggered Glute Bridge"
description: "Lie flat on your back with your arms extended by your sides for support."
locale: en
slug: bodyweight-feet-elevated-staggered-glute-bridge
url: "https://hi.fitness/exercises/bodyweight-feet-elevated-staggered-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/96e9cd2a-bodyweight-feet-elevated-staggered-glute-bridge.mp4"
updatedAt: 2026-10-20T13:27:26+00:00
---
# Bodyweight Feet Elevated Staggered 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 both feet on an elevated surface, with one foot flat and the other slightly forward so only the heel rests on the edge.
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