Perfect Elevated Glute Bridge Technique
The elevated glute bridge is an advanced variation that increases range of motion and glute activation. By elevating your feet, you create deeper hip flexion and greater muscle recruitment. This exercise targets your glutes, hamstrings, and core while improving hip mobility and posterior chain strength. ChAIron's AI coaching ensures optimal activation and movement quality.
Step-by-Step Form Guide
- Setup Position: Lie on your back with feet elevated on a bench, box, or sturdy surface
- Foot Placement: Place feet hip-width apart on the elevated surface, maintaining neutral spine
- Bridge Movement: Drive through your heels to lift hips up, creating straight line from knees to shoulders
- Controlled Return: Lower hips with control, feeling stretch in glutes before next repetition
Common Mistakes to Avoid
- Arching the lower back excessively at the top
- Using feet too close together or too wide
- Rushing the movement without muscle control
- Not achieving full hip extension at the top
- Allowing knees to cave inward during movement
AI Coaching Benefits
ChAIron's computer vision analyzes your elevated glute bridge form in real-time, providing instant feedback on:
- Hip extension angle and range of motion optimization
- Spine alignment and neutral position maintenance
- Glute activation patterns and muscle recruitment
- Knee tracking and lower body alignment
- Tempo and controlled movement execution