A strong core starts from the ground up - literally. This bridge HIIT workout connects your abs, glutes, and hamstrings to create powerful, stable movement. Perfect for improving posture and lower-back strength while firing up your posterior chain.
The Workout
Format
- 35 seconds work per move
- 15 seconds rest between moves
- 3 rounds total
- Rest 1 minute between rounds
The Moves
1. Glute Bridge Pulse
Builds endurance in the glutes and strengthens hip extension. Keep your hips elevated and pulse at the top for maximum glute activation.
2. Glute Bridge March
Improves single-leg stability and pelvic control. Maintain level hips as you alternately lift each foot off the floor.
3. Heels Elevated Glute Bridge
Targets hamstrings and posterior chain for extra lift. Elevating your heels shifts the emphasis to the hamstrings and increases range of motion.
Benefits of This Bridge HIIT Workout
- Glute Bridge Pulse: Builds endurance in the glutes and strengthens hip extension.
- Glute Bridge March: Improves single-leg stability and pelvic control.
- Heels Elevated Glute Bridge: Targets hamstrings and posterior chain for extra lift.
Why It Works
Bridge variations teach your body to generate power from your hips - the foundation of every strong core movement. Strengthening your glutes improves spinal alignment and reduces lower-back stress.
Try It Now
Follow along with the videos above and complete this bridge HIIT workout three times through.
Tip: Keep your ribs tucked and squeeze your glutes at the top - control each rep for maximum effect.