Dumbbell Feet Elevated Glute Bridge
What is this machine?
Käsipainoilla tehtävä pakaranosto jalat koholla penkillä on vapailla painoilla tehtävä liike, joka kuormittaa ensisijaisesti Glutes.
The exercise suits a beginner: the range of motion is guided and you can start light.
An exercise with free weights demands more stabiliser muscles and balance than the equivalent machine exercise.
Key facts
Primary muscleGlutes
Secondary muscles–
Equipmentvapaat painot
Movement patternlower body
Difficultyeasy
Video📱 Luio
Instructions and video are in the app
This page tells you what the machine is. Step-by-step instructions, common mistakes and a video of the movement are in the Luio app — the video shows the range of motion that text cannot describe.
Open in the app⚠️ Most common mistake: Pushing through the toes instead of the heels, which pulls the work into the quads and out of the glutes. Overextending the lower back at the top instead of holding a clean hip-up position. Going too heavy and bouncing off the floor, which kills tension and risks back strain. Cutting the range short by stopping before the hips fully lock out at the top.
💪 Where you should feel it: Mainly in the Glutes.
Variations and alternatives
Same muscle and movement pattern with different equipment.
Barbell Hip Thrustvapaat painot
Dumbbell Figure Four Heels Elevated Hip Thrustvapaat painot
Dumbbell Heels Elevated Hip Thrustvapaat painotKettlebell Hip Thrustvapaat painotTrain this exercise in Luio
Sets, weights and rest are logged automatically, and Luio suggests your next weight.
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