Glute Bridge Hold

How to do it

Lie on your back with your feet flat on the floor, knees bent at 90 degrees, heels close enough that your shins go vertical when you bridge up. Drive through your heels and lift your hips into a straight line from knees to shoulders. Squeeze your glutes hard and hold; breathe steadily.

Why it's good for runners

Trains your glutes to stay "on" — not just fire briefly. That sustained activation is exactly what running demands over distance. Weak or lazy glutes show up as knee pain and lower-back tightness late in long runs.

Common mistakes

Don't arch your lower back to get higher — the lift should come from your glutes, not from your spine. If your feet are too far from your hips, your glutes won't engage; pull your heels in closer.