Bodyweight Feet Elevated Staggered Glute Bridge

Default prescription & biomechanics

Primary muscles

Glutes, Hamstrings

Secondary muscles

Hamstrings

Equipment

Bodyweight

Movement pattern

Hinge (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Lie on the floor with your feet positioned on a box/step
2. Bend your knees and place your feet slightly in front of your glutes
3. Position your hands on the floor with your arms extended alongside your body
4. Keep your glutes and abdomen engaged

Joint & safety considerations

No specific joint contraindications are flagged for Bodyweight Feet Elevated Staggered Glute Bridge. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Heavy Kettlebell Romanian Deadlift	Kettlebell swap	Kettlebell
Kettlebell Deadlift	Kettlebell swap	Kettlebell
Kettlebell Kickstand One Leg Deadlift	Kettlebell swap	Kettlebell
Kettlebell Sumo Deadlift	Kettlebell swap	Kettlebell
Resistance Band Hinge Good Morning	Bands swap	Bands
Rope Cable Pull-Through	Cable swap	Cable

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.