Glute Bridge Hold

Muscles worked by the Glute Bridge Hold

Primary

GlutesGluteus Maximus

Secondary

HamstringsHamstring Muscles

Also called: glute, glutes, gluteus maximus, buttocks, butt.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Glute Bridge Hold

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.

Form tips

• Push the knees slightly outwards during the hold to keep the glutes engaged.
• Stop lifting where the hips are level with the knees; going higher usually means arching the back.
• For extra load, rest a dumbbell or a plate across the hips before the lift.

At a glance

Glute Bridge Hold in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Glute Bridge
• Banded Hip Thrust
• Banded Kneeling Hip Thrust
• Barbell Glute Bridge
• Barbell Hip Thrust
• Dumbbell Hip Thrust
• Glute Bridge
• Kettlebell Hip Thrust

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "glute-bridge-hold",
  "name_en": "Glute Bridge Hold",
  "name_de": "Glute-Bridge-Halt",
  "name_es": "Puente de Glúteos Isométrico",
  "description_en": "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.",
  "description_de": "Der obere Punkt der Glute Bridge, statisch gehalten: die Hüfte ist vollständig gestreckt, Schultern, Hüfte und Knie bilden eine Linie, sodass die Glutes unter Spannung bleiben statt Wiederholungen zu fahren.",
  "description_es": "La parte alta del puente de glúteos mantenida en el tiempo: la cadera queda completamente extendida con hombros, caderas y rodillas en línea, de modo que los glúteos permanecen bajo tensión en lugar de encadenar repeticiones.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "gluteus_maximus"
  ],
  "secondary_muscles": [
    "hamstrings"
  ],
  "goals": [
    "hypertrophy"
  ],
  "tags": [
    "leg_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "hip-thrust",
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "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.",
    "Push through the heels and lift the hips until the body forms a straight line from the knees to the shoulders.",
    "Squeeze the glutes and tuck the ribs down so the lower back does not take over.",
    "Hold the top position for the prescribed time, keeping the weight in the heels.",
    "Lower the hips under control to finish the set."
  ],
  "instructions_de": [
    "Leg dich auf den Rücken, stell die Füße etwa hüftbreit flach auf und so nah, dass du die Fersen mit den Fingerspitzen streifst.",
    "Druck über die Fersen und heb die Hüfte, bis der Körper von den Knien bis zu den Schultern eine gerade Linie bildet.",
    "Spann die Glutes an und zieh die Rippen nach unten, damit der untere Rücken nicht übernimmt.",
    "Halte die obere Position für die vorgegebene Zeit und lass das Gewicht auf den Fersen.",
    "Senk die Hüfte kontrolliert ab, um den Satz zu beenden."
  ],
  "instructions_es": [
    "Túmbate boca arriba con las rodillas flexionadas y los pies apoyados, separados a la anchura de las caderas y lo bastante cerca como para rozar los talones con los dedos.",
    "Empuja con los talones y eleva la cadera hasta que el cuerpo forme una línea recta desde las rodillas hasta los hombros.",
    "Aprieta los glúteos y lleva las costillas hacia abajo para que la zona lumbar no tome el mando.",
    "Mantén la posición alta durante el tiempo indicado, con el peso en los talones.",
    "Baja la cadera de forma controlada para terminar la serie."
  ],
  "tips_en": [
    "Push the knees slightly outwards during the hold to keep the glutes engaged.",
    "Stop lifting where the hips are level with the knees; going higher usually means arching the back.",
    "For extra load, rest a dumbbell or a plate across the hips before the lift."
  ],
  "tips_de": [
    "Druck die Knie während des Haltens leicht nach außen, damit die Glutes aktiv bleiben.",
    "Hör dort auf zu heben, wo die Hüfte auf Kniehöhe ist - höher bedeutet meist Hohlkreuz.",
    "Für mehr Last leg dir vor dem Heben eine Kurzhantel oder eine Scheibe quer über die Hüfte."
  ],
  "tips_es": [
    "Empuja ligeramente las rodillas hacia fuera durante el mantenimiento para que los glúteos sigan activos.",
    "Deja de subir cuando la cadera quede a la altura de las rodillas; más arriba suele significar arquear la espalda.",
    "Para añadir carga, apoya una mancuerna o un disco sobre la cadera antes de elevarla."
  ],
  "met": 3.5,
  "images": {
    "flat": {
      "main": "images/flat/glute-bridge-hold-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "glute-bridge-hold");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.