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Exercise handout — move better, feel better.
Bridge Hold (Isometric)
Isometric glute bridge hold for building endurance and control in the hip extensors.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
30 sec
Reps / Time
45 sec
Rest
20-45 sec hold
Tempo
Step-by-Step Guide
Set up
- Lie on back with knees bent, feet flat
- Arms at sides for stability
- Prepare to hold at top of bridge
Step 1 of 4
Lift hips into bridge position
Step 2 of 4
Hold at top with glutes squeezed
Step 3 of 4
Maintain straight line from shoulders to knees
Step 4 of 4
Keep breathing throughout hold
Breathing
- Breathe steadily throughout hold
- Don't hold breath
Form Cues
- Constant glute squeeze
- Don't let hips sag
- Keep core engaged
- Breathe normally
Common Mistakes to Avoid
- Hips dropping during hold
- Holding breath
- Over-arching back
- Glutes relaxing
Safety Information
Lower immediately if back pain occurs.
Progressions
Longer holds, add marching, single-leg holds
Regressions
Shorter hold time, feet wider for stability
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.