Hinges and bridges
Glute bridge hold
- Kit
- No kit
- Works
- glutes
- Also
- hamstrings · core · lower back
The glute bridge hold is an isometric hip extension: you lift your hips off the floor and hold the top position while your glutes and hamstrings work to keep you there. It builds hip strength and teaches you to extend the hips without arching the lower back. It suits anyone training at home with no kit, and it works well as a work movement in a circuit.
Form
How to do glute bridge hold
- 1Lie on your back with your knees bent, feet flat and about hip width apart, heels close enough that your fingertips can almost touch them. Rest your arms by your sides, palms down.
- 2Press your lower back gently into the floor and tuck your ribs down so your spine is neutral, not arched.
- 3Drive through your heels and lift your hips until your shoulders, hips and knees form a straight line. Squeeze your glutes hard at the top.
- 4Hold that line for the whole effort, breathing steadily through the nose rather than holding your breath.
- 5When the effort ends, lower your hips to the floor under control and relax before the next movement.
Watch for
Common mistakes
Pushing the hips so high that the lower back arches and the ribs flare.
Fix: Stop the lift when your body makes a straight line, and keep the ribs pulled down toward the hips.
Letting the weight shift onto the toes so the quads take over.
Fix: Keep the whole foot down and think about pushing the floor away through your heels.
Knees drifting apart or falling inward during the hold.
Fix: Keep the knees stacked over the ankles and press them slightly outward against nothing.
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.