Own Every Range
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VIDEO DEMO

Paused floor glute bridge

Regression of Glute Bridge Progression

YouTube · Mitchel MayGlute BridgesWatch the floor regressionYouTube · E3 RehabHip ThrustWatch the loaded progression

REGRESSION · HOW TO DO IT

Paused floor glute bridge

These steps are written specifically for the Paused floor glute bridge. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Paused floor glute bridge. Lie on your back with the trunk supported by the floor.

  2. 02
    Move the pattern

    Lower the hips under control, then drive through the whole foot to lift them toward the ceiling.

  3. 03
    Match the demand

    Pause at the named position without relaxing, bouncing, or changing alignment.

  4. 04
    Finish with control

    Finish with ribs down and glutes squeezed. Stop before the low back arches. Finish with glutes—not the low back.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

GLUTES & HIPS / 31

Short rangeShort range

Paused floor glute bridge

Sets: 3–5 · Reps: 6–12

Paused floor glute bridge is a regression of Glute Bridge Progression. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

Each version finishes in hip extension with the glutes shortened; moving from the floor to a bench and then adding load gradually increases the demand.