Glute Bridge Hold (How To, Benefits, Common Mistakes)

The Glute Bridge Hold is a simple yet powerful isometric exercise that targets the glutes and hamstrings while also engaging the core and lower back. By holding the top position of a glute bridge, you build muscular endurance and improve hip stability and posture.

It’s perfect as a warm-up, activation drill, or finisher—especially for anyone who sits a lot or needs stronger glutes.

Primary Muscles Worked: Gluteus Maximus, Hamstrings
Secondary Muscles Worked: Core, Erector Spinae, Hip Stabilizers
Equipment Needed: None (mat optional for comfort)

How To Do a Glute Bridge Hold

Step-by-Step Instructions

Set-Up:
- Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
- Keep your arms at your sides, palms down.
- Press your lower back into the ground and engage your core.
Execution:
- Drive through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees.
- Squeeze your glutes and keep your hips lifted—don’t let them sag.
- Hold this top position for the desired amount of time while breathing steadily.
Tips for Proper Form:
- Focus on squeezing your glutes the entire time—not just lifting your hips.
- Avoid overextending your lower back—ribs down, core tight.
- Keep your knees in line with your hips—don’t let them flare out or cave in.

Key Benefits

Builds glute and hamstring endurance and activation.
Strengthens the posterior chain with no equipment.
Helps improve posture, hip mobility, and core stability.

Modifications and Variations

Easier Option: Lower your hips slightly if you’re new to the movement or fatigued.
Harder Option:
- Hold a dumbbell or plate on your hips.
- Elevate your feet on a bench or step.
- Perform a single-leg glute bridge hold.

Common Mistakes

Overarching the Back: Keep your ribs down and abs engaged.
Letting Hips Drop: Squeeze the glutes to maintain a strong, lifted position.
Not Using the Glutes: Make sure you’re not pushing through your toes or overusing your lower back.

Reps and Sets Recommendations

For Beginners: 3 sets of 20–30 second holds.
For Strength & Endurance: 3–4 sets of 30–60 second holds.
As a Finisher: 2–3 sets to failure or add band resistance for extra glute activation.