Glute Bridge Hold With Kick (Female) – Video Exercise Guide & Tips

Glute Bridge Hold With Kick (Female) - Video Exercise Guide & Tips

Get ready to strengthen and tone your glutes with the Glute Bridge Hold With Kick!

Watch This Exercise Video

In this exercise, you'll engage your glute muscles while kicking your leg out for an added challenge.

This video exercise guide and tips will show you the proper form and technique, as well as variations for all fitness levels.

Avoid common mistakes and maximize your results with these helpful tips.

Let's get started on sculpting those strong and shapely glutes!

Key Takeaways

  • Targets and strengthens glute muscles
  • Offers various modifications for different fitness levels
  • Proper form and technique are essential to avoid common mistakes
  • Engaging glutes throughout the movement and focusing on squeezing them during the hold are important for maximum effectiveness.

Benefits of the Glute Bridge Hold With Kick

To understand the benefits of the Glute Bridge Hold With Kick, you must first recognize how this exercise targets and strengthens your glute muscles.

The Glute Bridge Hold itself is an effective exercise for activating and strengthening the glute muscles. It involves lying on your back with your knees bent and feet flat on the ground, then lifting your hips off the floor until your body forms a straight line from your knees to your shoulders.

Adding the kick to this exercise further enhances its benefits.

The kick not only increases the difficulty of the exercise but also engages the glute muscles even more. As you lift one leg off the ground and extend it straight out, you're challenging the stability of your hips and activating your glutes to maintain balance. This increased muscle activation leads to greater strength gains and improved glute function.

Furthermore, the Glute Bridge Hold With Kick offers various modifications to cater to different fitness levels. You can adjust the range of motion by lifting your hips higher or lower, or you can increase the challenge by adding resistance bands or holding dumbbells. These modifications allow you to progress and continue challenging your glute muscles as you become stronger.

Proper Form and Technique for the Exercise

Maintain proper form and technique for the Glute Bridge Hold With Kick to maximize the benefits and effectiveness of this exercise. Proper form is crucial to ensure that you're targeting the correct muscles and avoiding any potential injuries.

To perform the exercise correctly, begin by lying on your back with your knees bent and feet flat on the ground. Place your arms by your sides, palms facing down. Engage your glutes and core muscles as you lift your hips off the ground, creating a straight line from your knees to your shoulders.

As you hold this position, slowly extend one leg out in front of you, keeping it straight and parallel to the ground. Avoid arching your back or letting your hips drop. Common errors in this exercise include using momentum to lift your hips, not engaging the glutes and core, and lifting your leg too high.

To modify this exercise, you can perform a standard glute bridge or try a single-leg glute bridge without the kick. Remember to always listen to your body and adjust the exercise as needed to maintain proper form.

Variations and Progressions for All Fitness Levels

As you progress in your fitness journey, there are various variations and progressions for the Glute Bridge Hold With Kick exercise that cater to all fitness levels.

For beginners, modifications can be made to make the exercise more manageable. One option is to start by performing the glute bridge hold without the kick. This allows you to focus on engaging your glutes and core muscles while maintaining proper form.

Another modification for beginners is to perform the exercise with your feet on the floor instead of on an elevated surface. This decreases the intensity and allows you to build strength gradually.

As you become more advanced, there are several modifications you can incorporate to challenge yourself further. One option is to add resistance by placing a resistance band around your thighs or holding a weight on your hips. This increases the difficulty and helps to build additional strength in your glutes.

Another advanced modification is to perform single-leg glute bridge holds with kicks. This requires more stability and strength in your glutes and core muscles.

Additionally, you can increase the duration of the exercise by holding the bridge position for longer periods of time.

Remember to listen to your body and progress at a pace that feels comfortable for you. It's important to challenge yourself, but also to ensure that you're performing the exercise with proper form and technique to avoid injury.

Common Mistakes to Avoid During the Exercise

Avoiding common mistakes is crucial when performing the Glute Bridge Hold With Kick exercise. To ensure you're getting the most out of this exercise and preventing any potential injuries, here are three common mistakes to avoid and tips for maintaining correct technique:

  1. Arching your back: One common mistake is allowing your lower back to arch excessively during the exercise. This can lead to strain and discomfort. Instead, focus on engaging your core muscles and maintaining a neutral spine throughout the movement. Imagine pressing your lower back into the floor or mat to keep it flat and stable.
  2. Lifting your hips too high: Another mistake is lifting your hips too high during the glute bridge hold. While it's important to lift your hips off the ground, avoid overextending and hyperextending your spine. To find the correct position, aim for a straight line from your knees to your shoulders, with your glutes and core engaged.
  3. Neglecting proper breathing: Breathing plays a crucial role in maintaining proper form. Avoid holding your breath during the exercise, as it can lead to increased tension and lack of stability. Remember to inhale deeply before starting the movement and exhale as you lift your hips and kick your leg out.

Tips for Getting the Most Out of Your Glute Bridge Hold With Kick

To enhance the effectiveness of the Glute Bridge Hold With Kick exercise, focus on these three tips: maximizing results and modifications for beginners.

Firstly, to maximize your results, make sure to engage your glutes throughout the entire movement. Squeeze your glutes as you lift your hips off the ground and maintain that contraction as you kick your leg out. This will ensure that you're targeting and activating the correct muscles. Additionally, focus on controlling the movement and avoid using momentum. Slow and controlled movements will increase the intensity and effectiveness of the exercise.

Secondly, if you're a beginner or have limited mobility, there are modifications you can make to adapt the exercise to your fitness level. To make it easier, you can start by performing the glute bridge without the kick. Simply lift your hips off the ground and hold for a few seconds, focusing on squeezing your glutes. As you progress, you can gradually add in the kick movement. Remember to listen to your body and only push yourself as far as you're comfortable.

Frequently Asked Questions

How Many Calories Can I Expect to Burn by Doing the Glute Bridge Hold With Kick Exercise?

You can burn calories by doing the glute bridge hold with kick exercise.

The number of calories burned will vary depending on factors such as your weight, intensity, and duration of the exercise.

This exercise primarily targets the glutes, but with modifications, you can also engage your inner thighs.

To maximize calorie burn, focus on maintaining proper form and increasing the intensity of the exercise over time.

Can I Perform the Glute Bridge Hold With Kick Exercise if I Have a Lower Back Injury?

If you have a lower back injury, it's important to modify or avoid the glute bridge hold with kick exercise. This exercise may put strain on your lower back and worsen your injury.

Instead, focus on alternative exercises that target your glutes without putting pressure on your lower back. Some options include glute bridges, hip thrusts, or clamshells.

Consult with a healthcare professional or a certified trainer to determine the best exercises for your specific condition.

How Long Should I Hold the Kick Position During the Glute Bridge Hold With Kick Exercise?

To get the most out of the glute bridge hold with kick exercise, it's important to know how long to hold the kick position. The duration of the kick should be around 2-3 seconds, allowing you to engage your glutes and activate those muscles effectively.

Glute bridge variations like this one offer numerous benefits, such as strengthening the glutes, improving core stability, and enhancing overall lower body strength. Incorporating glute exercises into your routine can lead to improved athletic performance and lower risk of injury.

Can I Modify the Glute Bridge Hold With Kick Exercise to Target My Inner Thighs?

To target your inner thighs, you can modify the glute bridge hold with kick exercise. Instead of kicking straight up, bring your knees towards each other and squeeze your inner thighs as you lift your hips off the ground.

This modification will engage your inner thigh muscles more effectively. Remember to maintain proper form and control throughout the exercise.

Incorporating inner thigh exercises like this can help you achieve a well-rounded lower body workout.

Is It Normal to Feel Soreness in My Glutes After Performing the Glute Bridge Hold With Kick Exercise?

Feeling soreness in your glutes after doing the glute bridge hold with kick exercise is normal. It means that you're effectively targeting and working your glute muscles.

To minimize soreness, make sure to warm up before performing the exercise.

To make it more challenging, you can try adding resistance bands or using a stability ball.

Progress gradually by increasing the number of reps or holding the position for longer.


In conclusion, the glute bridge hold with kick is a highly effective exercise for targeting and strengthening the glute muscles. By maintaining proper form and technique, individuals of all fitness levels can benefit from this exercise.

It's important to avoid common mistakes and follow the provided tips to maximize the effectiveness of the glute bridge hold with kick.

Incorporating this exercise into your fitness routine can lead to improved glute strength and overall lower body stability.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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