Animated stretch preview.
recovery
Glute Bridge Hold
Step-by-step instructions
- 1Set up in a stable position with enough space to move slowly and breathe comfortably.
- 2Press feet into the floor and lift hips until the front of the hips opens.
- 3Keep ribs soft and knees tracking forward. Hold the bridge while breathing into the belly.
- 4Hold the stretch for 90 seconds, then release gradually and notice how glutes feels before repeating or switching sides.
Voiceover
Keep ribs soft and knees tracking forward. Hold the bridge while breathing into the belly.
Keep ribs soft and knees tracking forward. Hold the bridge while breathing into the belly.
Focus areas
Description
Adult doing glute bridge hold on mat, calm bright fitness studio.
Benefits
- Targets glutes, hip flexors, lower back with a clear, repeatable setup.
- Helps the body downshift with lower-effort positions and slower breathing.
- Fits into short routines because the working time is 1 minute or less for most sessions.
Tips
- Keep the breath smooth and reduce the range if glutes starts to guard.
- Use a wall, chair, strap, block, pillow, or towel if support makes the position calmer.
- Let hip flexors stay relaxed so the stretch does not turn into a bracing exercise.
Common mistakes
- Holding unnecessary tension in the jaw, hands, or belly.
- Bouncing, yanking, or trying to make the stretch feel intense immediately.
- Ignoring numbness, tingling, dizziness, sharp pain, or joint pinching.
Contraindications
- Skip or modify this stretch if it reproduces sharp pain, numbness, tingling, dizziness, or symptoms that travel away from the stretched area.
- Get qualified medical guidance before stretching around recent injuries, surgery, unexplained swelling, severe pain, or diagnosed conditions that limit movement.
Programs
Programs with Glute Bridge Hold
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