Elevated Hip Bridge
The Elevated Hip Bridge is a posterior chain exercise that targets the glutes and hamstrings by lifting the hips while the feet rest on a raised surface. This variation increases the range of motion compared to a standard floor bridge, providing greater muscle activation for the lower body.
Iridium tracks your rep performance relative to body weight and uses RPE trends to manage progressive overload on this accessory lift. The AI calculates cumulative glute and hamstring fatigue from your last 7 days of training, adjusting set counts to ensure this hinge movement fits within your maximum recoverable volume.
Form Cues
- Place heels firmly on the edge of the bench
- Brace your core to keep ribs down
- Squeeze your glutes hard at the top
- Control the lowering phase slowly
- Maintain a 90-degree knee angle at peak contraction
- Don't arch your lower back to gain height
- Don't let your knees cave inward
- Don't push primarily through your toes
- Don't use momentum to swing your hips up
Common Mistakes
- Hyperextending the lumbar spine
- Placing the bench too far away
- Rushing the eccentric (lowering) phase
- Disengaging the core at the top
- Pushing through toes instead of heels
Muscles Worked
This exercise primarily isolates the gluteus maximus, forcing it to work through a deeper range of motion than a standard bridge. It also heavily recruits the hamstrings to assist in hip extension and engages the deep core muscles to stabilize the pelvis and spine throughout the movement.
Primary
Secondary
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