Glute Bridge Hold

Also known as: Hip Bridge Hold, Glute Bridge Iso Hold

Glute Bridge Hold is a isolation strength exercise using body only that trains the glutes.

Open in MyoAmigo →

Primary muscles: Glutes

Secondary muscles: Hamstrings, Abdominals

How to do it

1. Lie on your back with knees bent and feet flat, hip-width apart.
2. Drive through your heels to lift your hips until shoulders, hips, and knees form a straight line.
3. Squeeze your glutes hard and hold the top position for the prescribed time without overarching the lower back.
4. Lower under control to finish.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Glute Bridge Hold from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Glutes volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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