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

Ready to start training?

If you already having the Pacing app, click try to import this workout:

Try in App Now

workout/progressive-glute-bridge-series-8d616f30

Don’t have the app? Copy the reference above,
to import the workout after you install it.

Intro

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

Key Points

• While the supine leg lift ranks as the most demanding move in your Standard Core Routine, modifications exist for every fitness level.
• This progression spans five difficulty levels, moving you from a basic supine hold through to a tough single-leg alternating version that strengthens your glutes, hamstrings, and hip flexors.
• Run through all six exercises in the Standard Core Routine three times weekly, dedicating roughly a minute to each, and you’ll build the durability needed 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 maintain the hold for 30–60 seconds continuously.
3. Variation 3 – Alternating Leg Lift: With hips elevated and heels planted, raise one leg, bring it back, then raise the other. Repeat this pattern for your full set.
4. Variation 4 – Short Hold Single‑Leg: Raise one leg and pause for 2–4 seconds as you anchor 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. Throughout, press the resting heel into the ground.

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 becomes comfortable.
• Treat the variations as stepping stones: when one becomes too simple, step up to the next.
• Schedule this routine three times weekly to develop core durability and strength.

Closing Note

Try these variations today, adjusting hold durations to your current abilities. The Pacing app lets you customize the routine to your fitness level and training speed. Build that core strength, and your running will follow. 🚀

References

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