Glute Bridge Hold
The glute bridge hold is a bodyweight isometric exercise targeting the glutes. Holding the bridge position develops glute endurance and strength while also engaging the hamstrings and core stabilizers.
How to do it
- Lie on your back with knees bent and feet flat on the floor, hip-width apart.
- Place your arms flat on the floor beside you, palms facing down.
- Drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes firmly at the top.
- Hold this position for the desired duration, maintaining steady breathing.
Form cues
- Keep your chin tucked toward your chest.
- Drive your heels firmly into the floor.
- Squeeze your glutes at the top of the lift.
- Keep your ribcage down to avoid arching your back.
- Maintain a straight line from shoulders to knees.
Breathing: Inhale as you prepare, and exhale steadily while you hold the bridge position.
Common mistakes
- Arching the lower back: This shifts the work away from the glutes and can cause unnecessary strain.
- Lifting the toes: This reduces stability and prevents you from engaging your glutes effectively.
- Looking side to side: This puts strain on your neck; keep your gaze fixed on the ceiling.
- Not squeezing the glutes: This makes the exercise less effective for building strength.
Muscles worked
Primary: glutes. Secondary: hamstrings, lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 30–60 seconds, rest 45 s
Lose weight
3 sets × 45–60 seconds, rest 30 s
Build muscle
4 sets × 30–45 seconds, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your lower back, ease off and lower your hips to the floor.
- If you have a history of back or neck discomfort, check with a professional before starting this movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my hamstrings instead of my glutes?
If your feet are too far away from your body, your hamstrings take over. Try moving your heels closer to your glutes.
Should I feel this in my lower back?
No. If you feel it in your back, you are likely arching too high. Focus on tucking your pelvis and engaging your abs.
How often can I do this exercise?
You can perform this daily as part of a warm-up or 3-4 times a week as part of a dedicated strength routine.