Progressive Glute Bridge Series

Workout - Progressive Glute Bridge Series

• 10 lots of:
  • 5s @ 5'00''/km
  • 5s rest
• 2 lots of:
  • 45s @ 5'00''/km
  • 30s rest
• 2 lots of:
  • 1min @ 5'00''/km
  • 45s rest
• 2 lots of:
  • 42s @ 5'00''/km
  • 30s rest
• 5min @ 10'00''/km

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Intro

Here’s a breakdown of Supine Leg Lift Variations for Glute, Hip, & Hamstring Strength by StrengthRunning. The full video is worth watching; this distills the key exercises so you can start today.

Key points

• The supine leg lift is the hardest move in the Standard Core Routine, but there are modifications for every fitness level.
• This progression has five difficulty levels, from a basic supine hold up to a tough single-leg alternating version that works the glutes, hamstrings, and hip flexors.
• Run through all six exercises in the Standard Core Routine three times a week, about a minute each, to build the durability you need to stay injury-free.

Workout example

1. Variation 1, supine hold (easy): lie flat on your back, press your heels down, and raise your hips up. Alternate 5 seconds up, 5 seconds resting.
2. Variation 2, continuous hold: start from the same position and hold for 30-60 seconds.
3. Variation 3, alternating leg lift: with hips elevated and heels planted, raise one leg, bring it back, then raise the other. Repeat for the full set.
4. Variation 4, short hold single-leg: raise one leg and pause for 2-4 seconds while anchoring the other heel. You’ll feel strong glute and hamstring work on the supporting side. Switch and repeat.
5. Variation 5, long hold alternating: each leg stays elevated for roughly 10 seconds before you lower it and lift the opposite one. Press the resting heel into the ground throughout.

Tips:

• For stronger glute and hamstring activation, press the non-moving heel hard into the floor.
• Beginners should start at the first level and advance once the movement feels comfortable.
• Treat the variations as stepping stones; when one becomes too easy, move to the next.
• Run this routine three times a week to build core durability and strength.

Closing note

Try these variations today and adjust hold durations to your current ability. The Pacing app lets you customize the routine to your fitness level and training speed.

References

• Supine Leg Lift Variations for Glute, Hip, & Hamstring Strength | Strength Running - YouTube (YouTube Video)