Glute Bridge Hold
To do the Basic Glute Bridge Hold, bend your knees and put your feet flat on the ground just close enough that you can graze your heels with your fingertips when you stretch your arms down by your side. Your feet should be about hip-width apart. You can change up how far your heels are from your butt to make sure you feel your glutes powering the bridge. If your hips are tight, you may need to move your feet further out. Just make sure you don’t feel your hamstrings taking over.
Bend your elbows to 90 degrees so that only your upper arms are on the ground then drive up through your heels and upper back and arm to lift your glutes up off the ground. Drive your hips up as high as possible, squeezing the glutes hard. Brace your abs and extend your hips so that you don’t hyperextend your back.
Do not push backward off your heels. Make sure you are driving straight up almost as if driving your knees forward over your toes. Also, make sure that your knees don’t cave in or fall open.
Squeeze your glutes and hold at the top. Concentrate on feeling your glutes work. Don’t just go through the motions. Actually think about the muscles that should be working as you hold.