How to Do Dumbbell Feet Elevated Staggered Glute Bridge

Dumbbell Feet Elevated Staggered Glute Bridge is a glutes exercise using dumbbell, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Dumbbell

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Dumbbell Feet Elevated Staggered Glute Bridge

  1. 01Lie on the floor with the lead heel on a bench or box and the trailing foot resting on its toes for balance.
  2. 02Place a dumbbell across the creases of the hips, holding it steady with both hands.
  3. 03Drive the elevated heel into the bench to lift the hips until the knees, hips, and shoulders form a straight line.
  4. 04Squeeze the glutes at the top of the bridge before lowering the sit bones back to the floor.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dumbbell Feet Elevated Staggered Glute Bridge

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Ensure the heel of the working foot is tucked close to the glutes to maximize hip extension and minimize hamstring cramping.

Same coaching engine used inside the A90 app

05 / FAQ

Dumbbell Feet Elevated Staggered Glute Bridge questions

What muscles does Dumbbell Feet Elevated Staggered Glute Bridge work?

Dumbbell Feet Elevated Staggered Glute Bridge is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Dumbbell Feet Elevated Staggered Glute Bridge correctly?

Lie on the floor with the lead heel on a bench or box and the trailing foot resting on its toes for balance. Place a dumbbell across the creases of the hips, holding it steady with both hands. Drive the elevated heel into the bench to lift the hips until the knees, hips, and shoulders form a straight line. Squeeze the glutes at the top of the bridge before lowering the sit bones back to the floor.

What is the A90 coach tip for Dumbbell Feet Elevated Staggered Glute Bridge?

Ensure the heel of the working foot is tucked close to the glutes to maximize hip extension and minimize hamstring cramping.

Is Dumbbell Feet Elevated Staggered Glute Bridge suitable for beginners?

Dumbbell Feet Elevated Staggered Glute Bridge is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Dumbbell Feet Elevated Staggered Glute Bridge?

Dumbbell Feet Elevated Staggered Glute Bridge uses dumbbell.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dumbbell feet elevated staggered glute bridge into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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