Glute Bridge Hold

oec:glute-bridge-hold

A supine isometric bodyweight exercise where the hips are held in full extension to develop glute strength and lumbo-pelvic endurance.

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Also called: Pelvic Endurance Hold, Pelvic Bridge Hold, Supine Bridge Hold, Isometric Glute Bridge, Static Glute Bridge

How to do it

Lie face up on a mat with your knees bent at approximately 90 degrees and feet flat on the floor, spaced hip-width apart.
Rest your arms along your sides with palms flat against the ground.
Brace your core gently to flatten excessive arching in your lower back before lifting.

Drive through your heels to extend your hips upward until your knees, hips, and shoulders form a straight diagonal line.
Squeeze your glutes forcefully at the top without hyperextending your lumbar spine.
Maintain this elevated position steadily for the target duration while keeping your pelvis level.
Lower your hips slowly back to the mat with control to finish the set.

Breathe steadily and rhythmically from your diaphragm throughout the hold without losing abdominal brace.

Hyperextending the lower back instead of extending the hips.: Brace your abdominal muscles and only raise your hips as high as your glute contraction allows without arching your spine.
Pushing primarily through the toes, leading to quadriceps dominance and cramping.: Keep your full foot in contact with the ground and emphasize pressing through the heels.
Knees caving inward during the hold.: Actively track your knees directly over your second toes, maintaining hip-width distance throughout.

If you experience lower back discomfort, lower the height of your hips slightly and re-engage your core to ensure the load is carried by the glutes.

This record: CC-BY-SA-4.0.