Wall Standing Glute Bride Hold Hand Folded
The wall standing glute bridge hold hand folded is a bodyweight isometric exercise where the glute bridge position is held with hands folded across the chest. The wall supports the feet, and the absence of arm floor contact increases core engagement throughout the sustained hold.
How to do it
- Lie on your back with feet flat against the wall and knees bent at 90 degrees.
- Fold your hands across your chest and drive your hips upward by pressing through both feet.
- Squeeze your glutes at the top and hold the bridge position for the desired duration.
- Maintain core engagement and keep your arms folded throughout.
- Lower your hips back to the floor to complete the hold.
Form cues
- Press your feet firmly into the wall
- Fold your arms securely across your chest
- Squeeze your glutes at the top
- Keep your hips level and stable
- Keep your core braced throughout the hold
Breathing: Exhale as you lift your hips, then maintain steady, rhythmic breathing throughout the hold.
Common mistakes
- Arching the lower back: can lead to discomfort in the spine
- Pushing with the toes instead of the heels: reduces engagement of the glutes
- Letting the knees cave inward: puts unnecessary stress on the knee joints
- Holding your breath: limits oxygen flow and increases blood pressure
Muscles worked
Primary: glutes. Secondary: hamstrings, abs, lower back.
Suggested sets & reps
Get fitter
3 sets × 45 s hold, rest 60 s
Lose weight
3 sets × 45–60 s hold, rest 45 s
Build muscle
4 sets × 30–45 s hold, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back or hips, ease off immediately and choose a gentler movement.
- If you are recovering from a recent lower body injury, check with a professional before starting this exercise.
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
Where should I feel this exercise?
You should feel the primary effort in your glutes and hamstrings. You may also feel your core muscles working to stabilize your body.
What if I feel this in my lower back?
If you feel discomfort in your back, try lowering your hips slightly and focus on tucking your pelvis under to engage your abs.
Can I do this if I don't have a wall?
This specific variation relies on the wall for foot support. If you don't have a wall, perform a standard floor glute bridge instead.