Hinges and bridges
Bridge hold with knee to chest
- Kit
- No kit
- Works
- glutes · hamstrings
- Also
- lower back · deep core · hip flexors · quads
Bridge hold with knee to chest is a static glute bridge held on one leg while the other knee is drawn in toward your ribs. It loads one hip at a time and asks your glutes and hamstrings to keep the pelvis level instead of letting it drop or twist. It suits anyone who can already hold a two-leg bridge comfortably and wants more from the same floor space.
Form
How to do bridge hold with knee to chest
- 1Lie on your back with both knees bent, feet flat and about hip width, heels close enough that your fingertips brush them.
- 2Push through the heel of one foot and lift your hips until your body makes a straight line from knee to shoulder, ribs down and glutes squeezed.
- 3Keeping the hips at that height, lift the other foot and draw that knee in toward your chest. Hold it there without letting the working hip sag.
- 4Breathe steadily through the hold, keeping your weight in the heel and your neck relaxed on the floor.
- 5Lower the raised foot, then your hips, under control at the end of the effort, and work both sides.
Watch for
Common mistakes
The hips drop as soon as the second foot leaves the floor.
Fix: Lift the knee only as far as you can while keeping the hipline high, and reset the bridge before trying again.
One side of the pelvis rotates down toward the floor.
Fix: Press both shoulders into the ground and think about keeping the two hip bones level as a single unit.
Arching the lower back to fake height in the bridge.
Fix: Tuck the ribs down, squeeze the glutes to create the lift, and stop rising once the thigh and torso are in line.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.