Bend your knees so that your fingertips are able to graze the back of your heels. Place your feet about hip distance apart. Remove the arch in your back by actively pressing your lower back to the.. Single-leg elevated glute bridge: This variation forces you to engage your core muscles even more intensely as they work to keep your body stable throughout each rep. Feet-elevated glute bridge: This version increases instability, resulting in greater demand for stabilizing muscles such as hamstrings and erector spinae.

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Using the elevated surface will put a challenging spin on the glute bridge. The higher the foot surface is the more difficult it will be.. While a bodyweight glute bridge muscles worked list is the same as the weighted one, the weighted glute bridge will be more intense and help one gain muscle quicker.. Elevated Glute Bridge 3 sets of 6.. Image Source: TeachMeAnatomy.info. Glute bridges secondarily engage the abdominal muscles, which are located on the front side of the torso. This muscle group includes the rectus abdominus, external obliques, transverse abdominus, and internal obliques. The most superficial abdominal muscle is the rectus abdominus, commonly called the "six.