Glute Bridge Hold with Kick (female)

Glute Bridge Hold with Kick demonstration gif

Instructions:

  • 1Lay flat on your back on the floor with your knees bent
  • 2Lift your hips into the air to create a bridge
  • 3Hold the bridge position and extend one leg outward
  • 4Kick upward with the extended leg, keeping your leg straight
  • 5Repeat with the opposite leg while maintaining the bridge position

Tips:

  • Engage your core throughout the entire routine to maintain stability
  • Ensure your hips are lifted high enough so your body forms a straight line from your shoulders to your knees
  • Slow, controlled movements will work the targeted muscles more effectively
  • Remember to breathe consistently

Glute Bridge Hold with Kick: Strengthening Your Hips

The Glute Bridge Hold with Kick is an excellent exercise designed to strengthen the hips while engaging the core and glutes. This move not only enhances stability but also promotes better posture and athletic performance. Suitable for all fitness levels, it's often performed as part of various workout routines.

How to Perform the Glute Bridge Hold with Kick

  1. Begin by lying on your back with your knees bent and feet flat on the floor, hip-width apart. Your arms should be resting at your sides.
  2. Engage your core and push through your heels to lift your hips off the ground, creating a straight line from your shoulders to your knees. This is your starting position.
  3. While maintaining the bridge position, extend one leg straight out, keeping the core engaged and ensuring your hips remain lifted and level.
  4. Hold this position for a few seconds, then return your extended leg to the starting position and switch to the other leg.
  5. Repeat for the desired number of repetitions.

Tips for Success

  • Focus on maintaining a tight core throughout the exercise to prevent your hips from sagging.
  • Ensure that your shoulders remain relaxed and away from your ears to avoid unnecessary tension.
  • If you're new to this movement, consider performing the Glute Bridge Hold without the kick first to master the bridge form.
  • Gradually increase the duration of the hold and the number of repetitions as you become stronger.

Incorporating the Glute Bridge Hold with Kick into your workout routine can yield impressive results for hip strength and overall body stability. Whether you refer to it simply as the glute bridge or include variations, this exercise is versatile and effective.

Glute Bridge Hold with Kick Muscles Worked

Arms

Back

Core

Legs