Raised Glute Bridge

Lifting your hips with your paws planted up high? That's prime bear form. This variation gives your glutes a deeper stretch and stronger squeeze—great for building power from the forest floor up.

Instructions

1. Lie on your back with knees bent and feet placed on an elevated surface like a bench or box.
2. Keep arms by your sides, palms down for support.
3. Press through your heels and lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
4. Squeeze your glutes at the top, then lower back down with control.
5. Repeat for reps.

Benefits

• Targets glutes and hamstrings with greater range of motion.
• Improves hip extension strength and posterior chain engagement.
• Enhances core stability and pelvic control.
• Beginner-friendly and requires minimal equipment.

Key Points

• Keep your core tight and avoid arching your lower back.
• Press through your heels, not your toes.
• Control both the lift and descent for maximum glute activation.
• Keep knees tracking in line with your hips.

Common Mistakes

• Overarching the lower back instead of using the glutes.
• Letting knees flare out or cave in.
• Pushing through toes instead of heels.
• Not fully extending the hips at the top of the lift.