Glute Bridge Hold Kick
Build a stronger backside! Glute Bridge Hold Kick targets your glutes & core for a lifted, sculpted look. Feel the burn!
The Glute Bridge Hold Kick mainly works the glutes & hips and core, with help from the hamstrings and quads. No equipment needed: it uses just your bodyweight.
Glute Bridge Hold Kick Muscles Worked
Primary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Secondary
Hamstrings; Quads (quadriceps femoris)
Glute Bridge Hold Kick Variations and Alternatives
How to do the Glute Bridge Hold Kick
Begin by lying flat on your back with your arms at your sides, knees bent, and feet flat on the ground about hip-width apart.
Press through your heels to lift your hips off the ground, forming a straight line from your knees to your shoulders.
Engage your core and glutes to hold this bridge position.
While maintaining the bridge, straighten one leg and kick it up towards the ceiling, and then bring it down towards the ground without touching it.
Keep your hips elevated and stable; they should not drop as you kick.
Repeat the kick for the desired number of repetitions, then switch to the other leg.
After completing the repetitions on both legs, carefully lower your hips back to the starting position.
Make sure to keep your movements controlled and avoid using momentum. Keep your core tight throughout the exercise to support your lower back.
Glute Bridge Hold Kick FAQs
What muscles does the Glute Bridge Hold Kick work?
The Glute Bridge Hold Kick mainly works the glutes & hips and core, with help from the hamstrings and quads. The main muscles are the gluteus maximus and rectus abdominis.
What equipment do you need for the Glute Bridge Hold Kick?
None. The Glute Bridge Hold Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Glute Bridge Hold Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Glute Bridge Hold Kick variations and alternatives?
Similar exercises include the Arm Lift Leg Kickback, Basic to Cross Donkey Kick, Bear Kickback Plank and Back & Bent-Knee to Side-Kick.
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