Every move in this workout happens lying on your back, which makes it one of the least intimidating sessions you can do — and one of the most useful. Strong glutes support your lower back, steady your hips, and make stairs feel shorter.
It's built as a pyramid: five glute bridge variations where the work climbs — 20 seconds, 30, then a 40-second hold at the peak — and then eases back down. The hardest moment is the middle, and everything after it is downhill.
No equipment, and a video of me demonstrating every variation right here on the page.
How to use this workout
Format
- 20 → 30 → 40 → 30 → 20 seconds — the work climbs, peaks, then comes back down
- 30 seconds rest between moves
- 5 moves per round
- 2 rounds total
- ~10 minutes start to finish
Two cues carry the whole session: push through your heels, not your toes, and squeeze at the top rather than arching your lower back to get higher. Height isn't the goal — the squeeze is.
