Lower body

Hip Bridge Hold: Glute Exercise

Benefit:

  • Engages the core, adding strength and stability to the whole body.
  • Tones the glutes and hamstrings.
  • Easy to simplify or advance, should you choose to do so.

How to do Hip Bridge Hold:

Starting Point: Lie on your back and place your heels near your butt. Keep your arms straight by your sides, palms down.

Movement: Lift your hips off the ground into full extension. Squeeze your booty as you hold this position. Maintain a straight line from your shoulders to your knees.

Return: Slowly lower the hips towards the ground, one vertebrae at a time.

Modification and Progression:

  • To simplify Hip Bridge Hold, move in and out of hold.
  • To advance Hip Bridge Hold, move your heels further away from your booty. You can also lift one foot off the floor to extend it straight out, isolating the glutes.

Movement Tips:

  • Press your palms into the ground to stabilize yourself.
  • When holding the top position, squeeze your glutes by rotating your hips outward — left hip counterclockwise and right hip clockwise.

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