Appears in642 Workouts*

Extended Glute Bridge Hold

Updated

The Extended Glute Bridge Hold mainly works the glutes & hips, with help from the hamstrings, lower back and core. No equipment needed: it uses just your bodyweight.

Liney Bezuidenhout

@Liney Bezuidenhout

Optional Equipment

Yoga Mat

Extended Glute Bridge Hold Muscles Worked

Primary

Glutes (gluteus maximus)

Secondary

Hamstrings; Spinal Erectors (erector spinae); Abdominals (rectus abdominis)

How to do the Extended Glute Bridge Hold

Setup

Lie on your back on a yoga mat with knees bent and feet flat on the floor, about hip-width apart.
Position your arms by your sides for stability.

Movement

Engage your glutes and core to lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
Maintain this bridge position by actively squeezing your glutes.
Keep the core braced and ensure your lower back doesn't arch excessively.
Hold the position for the specified duration, ensuring hips remain elevated and stable throughout.

Extended Glute Bridge Hold FAQs

What muscles does the Extended Glute Bridge Hold work?

The Extended Glute Bridge Hold mainly works the glutes & hips, with help from the hamstrings, lower back and core. The main muscles are the gluteus maximus.

What equipment do you need for the Extended Glute Bridge Hold?

None. The Extended Glute Bridge Hold is a bodyweight exercise, so you can do it anywhere.

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