Glute Bridge Hold

A bodyweight movement used in 2 AMRAP workouts in the library.

How to do it

Lie supine, knees bent, feet flat. Drive the hips up into full extension and freeze the position.

The coaching cue

"Crack a walnut." Uncompromising glute tension.

What changes inside an AMRAP

Drive through your heels, not your toes. Pressing through the toes shifts the load to the quads.

Common mistakes

Letting the hips drift down over the hold without noticing.
Pushing through the toes, so the heels lift off the floor.

Workouts that use glute bridge hold

The Stronghold
20 minute AMRAP — 20s Glute Bridge Hold, 10 Pike Push-ups, 15 Down-Ups, 20 Lateral Line Hops
Dorsal Barricade
20 minute AMRAP — 20s Glute Bridge Hold, 12 W-Press Ups, 10 Diamond Push-ups, 30 Jumping Jacks

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