Glute Bridge Hold

The top of the glute bridge held for time: hips fully extended with the shoulders, hips and knees in one line, so the glutes stay under tension instead of cycling through reps.

How to do it

1. Lie on your back with the knees bent and the feet flat, about hip-width apart and close enough to brush your fingertips with your heels.
2. Push through the heels and lift the hips until the body forms a straight line from the knees to the shoulders.
3. Squeeze the glutes and tuck the ribs down so the lower back does not take over.
4. Hold the top position for the prescribed time, keeping the weight in the heels.
5. Lower the hips under control to finish the set.

Tips

• Push the knees slightly outwards during the hold to keep the glutes engaged.
• Stop lifting once the knees, hips and shoulders form a straight line; going higher usually means arching the back.
• For extra load, rest a dumbbell or a plate across the hips before the lift.

Muscles

Primary: Glutes (max)

Secondary: Hamstrings