Glute Bridge Hold With Kick
Glute Bridge Hold With Kick Exercise Description
The Glute Bridge Hold with Kick is a supine hip extension drill that adds a unilateral stability challenge while you maintain a strong bridge position. It targets the gluteus maximus as the prime mover, with support from the hamstrings and deep core to keep a neutral spine and level pelvis. As you “kick” by straightening one knee while holding the bridge, the gluteus medius/minimus and obliques work to resist rotation and hip drop. This variation reinforces posterior chain strength, lumbopelvic control, and clean hip extension without compensating through the low back. Expect a steady isometric demand on the glutes while one leg moves, emphasizing control, alignment, and even pressure through the grounded foot.
- Muscle Groups: Glutes, Hips
- Target Muscles: Gluteus Maximus
- Assisting Muscles: Biceps Femoris - Long Head, Semimembranosus, Semitendinosus
- Stabilizing Muscles: External Obliques, Gluteus Medius, Gluteus Minimus, Internal Obliques, Transversus Abdominis
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Glutes
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Female
How To Do The Glute Bridge Hold With Kick Exercise
‘- Lie supine with knees bent ~90°, feet hip-width, heels under knees, arms at sides with palms down.
– Brace your abdominal wall (ribs down) and set a slight posterior pelvic tilt to find neutral spine.
– Drive through heel and midfoot to lift hips until your shoulders, hips, and knees form a straight line.
– Keep chin lightly tucked and neck long; avoid arching the lower back.
– Maintain level hips; keep both ASIS points “facing” the ceiling.
– Without shifting the pelvis, slowly straighten one knee so that leg extends in line with the opposite thigh; toes up or neutral.
– Keep weight centered over the grounded heel; do not roll to the outside edge of the foot.
– Pause briefly with hips high and square; glutes stay engaged on both sides.
– Re-bend the knee and return the foot to the start position with control.
– Alternate legs, moving smoothly while breathing—exhale during the kick, inhale as you return.
– If either hip drops or the low back arches, reset the bridge and re-establish alignment before the next kick.
Glute Bridge Hold With Kick Tips
‘- Set up with knees bent about 90°, feet hip-width, and heels directly under your knees before you lift.
– Brace your abs with ribs down and a slight posterior pelvic tilt to find neutral spine before bridging up.
– Drive through your heel and midfoot to lift until shoulders, hips, and knees form a straight line.
– Keep your chin lightly tucked and neck long so you don’t arch through the lower back.
– Maintain level hips with both ASIS points “facing” the ceiling throughout the movement.
– When you kick, straighten one knee without letting the pelvis shift, keeping the leg in line with the opposite thigh.
– Keep weight centered over the grounded heel and avoid rolling to the outside edge of the foot.
– Briefly pause with hips high and square, glutes engaged on both sides, before re-bending the knee.
– Alternate legs smoothly and breathe rhythmically—exhale as you kick, inhale as you return.
– If a hip drops or your low back arches, lower down, reset your bridge, and re-establish alignment before the next rep.
Glute Bridge Hold With Kick Beginner Introduction
The Glute Bridge Hold with Kick trains hip extension while the body rests on the back, creating a strong bridge position with one foot planted and the other leg gently lengthening. This movement places the main workload on the glutes, with help from the backs of the thighs and the core to support a natural spine position. As the “kicking” leg straightens, the upper glutes and side abs contribute to steady, balanced hips, limiting wobble or twisting through the torso.
Because one leg moves while the other side of the body stays anchored, this variation challenges strength along the back of the body and steadiness through the hips and lower back. The supporting glute works under continuous tension, while the moving leg increases the demand for control and smooth coordination. Attention centers on a stable midsection, level hip line, and consistent pressure through the working foot, reinforcing a hip-driven bridge rather than relying on the lower back to lift.