Alternatives
- Bodyweight Glute Bridge
- Paused Glute Bridge with Band
- Single Leg Glute Bridge
Summary
The glute bridge hold is an isometric version of the glute bridge. By holding the top position, it builds endurance and deep muscle activation in the glutes and core.
Benefits of the Glute Bridge Hold
- Strengthens glute endurance and stability
- Encourages prolonged muscle activation
- Supports spinal alignment and pelvic control
- Ideal for warm-ups, rehab, or burnouts
- Requires no equipment
Glute Bridge Hold Muscles Worked
- Primary: Gluteus Maximus
- Secondary: Hamstrings, Core, Erector Spinae
Instructions
- Lie on your back with knees bent and feet flat
- Drive through your heels to lift your hips
- Hold the top position, squeezing your glutes
- Keep your core engaged and back neutral
- Maintain a straight line from knees to shoulders
- Hold for the desired time
- Lower slowly at the end of the hold
Common Mistakes
- Letting hips sag over time
- Pushing through the toes
- Arching the lower back
- Losing glute engagement during the hold
- Holding breath