Shoulder-Elevated Glute Bridge

Glutes, HamstringsBench

A glute and hamstring builder with your upper back supported on a bench. This setup increases the range of motion compared to a standard floor bridge.

How to do it

1Place your shoulder blades on the bench with your feet flat on the floor, shoulder-width apart.

2Lower your hips toward the floor, keeping your spine neutral.

3Drive through your heels to extend your hips until your body forms a straight line from knees to shoulders.

4Squeeze your glutes hard at the top and hold for a second.

5Lower your hips back down with control.

Common mistakes

Arching your lower back at the top, which shifts the load from your glutes to your spine.

Rising onto your toes instead of driving through your heels, reducing hamstring engagement.

Letting your knees cave inward, putting unnecessary stress on the joints.

Breathing

Exhale as you drive your hips up; inhale as you lower them.

Make it harder or easier

To make it easier, reduce the range of motion or perform the bridge on the floor.

To make it harder, add a multi-second pause at the top of the movement.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.