# Glute Bridge Hold

URL: https://heatsy.app/ex/glute-bridge-hold

Also known as: Hip Bridge Hold, Isometric Glute Bridge, Static Glute Bridge

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](https://heatsy.app/ex/glute-bridge)
- [Single-Leg Glute Bridge](https://heatsy.app/ex/single-leg-glute-bridge)