Glute Bridge Hold

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus

Helps

• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis
• Vastus Lateralis

Technique

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Drive through the heels and lift your hips until the body is in a line from shoulders to knees.
3. Squeeze the glutes and hold the top position for the planned time, breathing steadily.
4. Lower your hips slowly to the floor.

Cues

• Think of squeezing a coin between the cheeks.
• Keep the ribs down and the chin tucked.
• Build the hold time gradually.

Common mistakes

• Letting the hips sag as you tire.
• Over-arching the lower back.
• Holding the breath.

Alternatives

• Glute Bridge
• Single-Leg Glute Bridge