Wide Glute Bridge Hold

Setup

1. Lie flat on your back on a mat.

2. Bend your knees, keeping your feet planted on the floor.

3. Position your feet wider than shoulder-width apart to emphasize the outer glutes and abductors.

Execution

1. Drive through your heels to lift your hips off the floor until your body forms a straight line from your knees to your shoulders.

2. Squeeze your glutes tightly at the top of the movement.

3. Maintain this elevated, contracted position for the specified duration.

4. Keep your core braced and neutral spine throughout the hold.