Glute Bridge Hold with Kick
Expert Advice
Ensure your hips remain level during the kick to keep the tension on your glutes and prevent lower back strain.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Lift your hips off the ground into a bridge position.
- While holding the bridge, extend one leg out straight, then return it to the starting position.
- Alternate legs, keeping your hips raised throughout the exercise.
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Muscles Worked
Glute Bridge Hold with Kick primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Glute Bridge Hold with Kick work?
Glute Bridge Hold with Kick primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Glute Bridge Hold with Kick?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Glute Bridge Hold with Kick suitable for beginners?
Yes, Glute Bridge Hold with Kick is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
