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
Run one with your friends
Every workout above runs on a shared countdown — one clock for the whole crew, one leaderboard, wherever everyone is training.
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