Also known as: glute bridge, hip bridge, bridge hold, isometric glute bridge, glute hold

What is Glute Bridge Hold?

The Glute Bridge Hold is an isometric bodyweight move where you lift your hips and hold a straight line from shoulders to knees. It primarily targets the glutes and hamstrings, strengthens hip extensors and posterior chain, and is an easy-level exercise suitable for beginners to build stability.

How to Do Glute Bridge Hold

  1. Lie on back: Lie on your back with knees bent, feet hip-width apart and close to the glutes. Arms rest by your sides for balance.
  2. Engage core: Brace your core and press heels into the floor. Avoid arching your lower back while preparing to lift the hips.
  3. Lift hips: Drive through your heels to raise hips until a straight line forms from shoulders to knees. Squeeze glutes firmly at the top.
  4. Hold position: Hold the top position for desired time, breathing steadily. Keep ribs down and avoid pushing the lower back into excessive extension.
  5. Lower slowly: Lower your hips with control back to the floor. Rest briefly between reps to maintain form and reduce lower-back strain.

Muscle Groups

Hamstring, Glutes

Description

Start by laying on your back. Bend your knees to get your feet positioned close to your glutes, hip-width apart from each other.

Push down on the floor with your legs as you raise your glutes and lower back off the ground. Raise until you reach a straight line between your shoulders and knees.

Squeeze your glutes at the top and hold that position for the required time to complete a set.
Movement Group: Legs
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Glute Bridge Hold?

The Glute Bridge Hold strengthens the glutes, hamstrings and hip extensors while improving pelvic stability and posture. It’s low-impact and helps reduce lower-back pain risk by reinforcing posterior chain activation. Useful for beginners and as a warm-up or rehab movement.

What common mistakes should I avoid?

Common mistakes include lifting with the lower back instead of squeezing glutes, placing feet too far from the hips, and holding breath. Avoid excessive hyperextension, fast uncontrolled reps, and relaxed core. Maintain neutral pelvis, activated glutes, and steady breathing for safe, effective holds.

How can I progress or modify the Glute Bridge Hold?

To progress, add single-leg holds, increase hold time, or add a resistance band above the knees. Modify by reducing hold duration, performing partial lifts, or elevating feet. For more challenge, combine with marching or weighted bridge variations.