Form illustrationStrength / Bodyweight
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.
Bodyweight
beginner
isolation
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.
Choose a load and range you can control. These instructions are general guidance, not a substitute for individual coaching.
Shared primary muscles
