Holding the top of a glute bridge is harder than it looks, and this glute bridge hold timer only runs the clock while your position is right. Lift your hips, line up your knees, hips and shoulders, and hold.
If your hips sink, the coach says “Hips up” and the clock waits for you. Get back into position and it picks up where it stopped.
Phone setup
Lay the phone sideways (landscape) on the floor, about 2 meters (6 feet) away, with a side view of you. Make sure your whole body, head to feet, shows up in the frame.
Lie side-on to the phone with your knees bent and your feet flat, close to your hips. Lift your hips until your knees, hips and shoulders line up.
- Lying flat with straight legs doesn't start the clock, so get your knees bent and your hips up before the countdown ends.
Form cues
- Feet close to your hips. Planted near your hips, your feet let your knees stack over your ankles at the top.
- Lift until you line up. Knees, hips and shoulders in one straight line is the bridge position this timer looks for.
- Squeeze your glutes. A firm squeeze keeps your hips up and your body in that line for the whole hold.
- Stay low on your back. Standing up never counts, so keep your torso low through the whole hold.
Common mistakes
- Letting your hips sink. When your hips drop toward the floor, the clock stops and the coach says “Hips up”. Lift again and it resumes.
- Lying flat with straight legs. That doesn't start the clock. Bend your knees, plant your feet and lift your hips first.
- Pushing past straight. Arching beyond a straight line puts the strain in your lower back. Stop where your knees, hips and shoulders line up.
How FitnessBruh times it
The clock runs only while every check holds at once. The angle at your hips, from shoulders to hips to knees, stays in the straight bridge-top range; your hips stay lifted off the floor, above your ankles; and your torso isn't upright.
It starts after you've held the position for a moment, and that settling moment isn't credited. If your hips sink you hear “Hips up” and the clock stops while you fix it. For any other slip, the coach calls your form. Get back into position and the clock resumes from where it stopped, held time kept.
Leave the frame or lose tracking and the clock freezes without logging a break. Reach the target time and the set ends, with any breaks recorded.
FAQ
Where do I put my phone for a glute bridge hold?
Sideways (landscape) on the floor, about 2 meters (6 feet) away, with you lying side-on and your whole body, head to feet, inside the frame.
Why did the clock stop during my glute bridge hold?
Your hips probably sank. When that happens the coach says “Hips up” and the clock waits until you lift again. For any other slip the coach calls your form and the clock stops the same way.
Does lying flat start the timer?
No. Lying flat with straight legs doesn't start the clock. Bend your knees, plant your feet and lift your hips into the bridge.
