Strength discipline · Bodyweight
Glute bridge
Glute bridge is a strength discipline in BYOH, trained with bodyweight and building legs and core. Its ladder runs from 5 reps at Level 1 to 200+ reps at Level 9, and Level 10 is the world record.
The ten levels
BYOH measures a discipline in ten cleared levels. Level 9 is a genuine feat; Level 10 is the standing world record, which is there to be looked at rather than reached.
Glute bridge starts at Level 1 with 5 reps. Level 5 asks for 55 reps, and Level 9 - the last level a person can train towards - 200+ reps. The largest single jump is from Level 8 to Level 9, 145 reps to 200+ reps.
| Level | Target |
|---|---|
| 1 | 5 reps |
| 2 | 15 reps |
| 3 | 25 reps |
| 4 | 40 reps |
| 5 | 55 reps |
| 6 | 75 reps |
| 7 | 105 reps |
| 8 | 145 reps |
| 9 | 200+ reps |
| 10 · Legend | Provisional legend benchmark |
The record past Level 9
Glute bridge — Provisional legend benchmark.
BYOH uses a provisional final gate until a comparable governed record format is selected. This is a provisional benchmark rather than a governed record.
How it is done
- Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
- Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
- Slowly go back to the starting position as you breathe in.
Movement guidance and imagery from the public-domain Free Exercise DB. BYOH adds the level thresholds.
How the attempt is judged
A level only means something if two heroes clearing it have done the same thing. These are the rules BYOH counts an attempt by — they are the rules of a game, not coaching.
- What counts as one
- One repetition is hips lifted until the body is straight from knee to shoulder, held for a beat, and lowered until the hips touch the floor.
- The set
- One unbroken set. You may pause in the supported position for as long as you like; the set ends the moment you leave it.
- What you need
- Lie with knees bent and feet flat. The supported position is hips down.
- What ends it
- Pushing with the hands, or lifting only partway, does not count.
What it builds
Glute bridge feeds Legs and Core in a hero’s record, working glutes, hamstrings.
- Glutes
- Hamstrings
- Posterior & loaded stability
Glute bridge is one of 32 strength disciplines. It shares its bodyweight requirement with 13 other strength disciplines. Legs is also built by bodyweight squat, dumbbell lunges, dumbbell clean and 5 more, and a broad attribute needs several of them rather than one taken far.
Quests that ask for it
- Citadel WithinDiscipline · Level 7
- No Gear RequiredPath · Level 3
Put it on a record
BYOH turns these levels into a hero: what you clear becomes attributes, quests and a character that grows with your training. It is free, and in open alpha.
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