100 Glute Bridges: Lift with Control

The challenge

Complete 100 bodyweight glute bridges in 10 sets of 10. Every rep starts and finishes with your hips on the floor. Lift only as high as you can without arching your back: consistent movement matters more than height.

How to do it

• Prepare with 60 seconds of easy marching, then five gentle practice bridges. These do not count towards your 100.
• Lie on your back with knees bent, feet flat and roughly hip-width apart. Rest your arms beside you.
• Gently brace your trunk and press through both feet to lift your hips. Keep your ribs down and stop before your lower back arches.
• Briefly squeeze your glutes, then lower under control until your hips touch the floor. That is one rep.
• Complete 10 reps, then rest for 20–40 seconds, or longer if needed to keep your technique consistent.
• Repeat for 10 working sets in total to reach 100 reps. Log your completed reps and any changes to the set sizes.

Scale it

Make it easier with 20 sets of five, longer rests or a smaller comfortable lifting range. If 100 is too much today, stop at 30–50 controlled reps and record that as your scaled result. For more difficulty, keep both feet down and hold the top of each rep for two seconds rather than adding weight. If getting onto the floor is not comfortable or safe, use a standing alternative rather than forcing this test.

Coaching tips

Keep your knees tracking in line with your feet and your weight through your feet and upper back, not your neck. Breathe throughout; exhale as you lift. If your hamstrings cramp, lower your hips, rest and try bringing your feet slightly closer before restarting. End the set when control slips, and stop the challenge if you feel pain.