How to Do the Perfect Elevated Glute Bridge (Complete Guide)

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

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

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