Butterfly bridge
3 sets of 12 bridges with soles together, 2 s squeeze at the top, 1 min rest.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 5 min
- Intensity
- Low
- Injury risk
- Low
- Intervals
- 3 rounds, 1:00 rest
- Equipment
- Floor space
How to do it
Lie on your back with the soles of your feet together and your knees falling out to the sides. Press your hips up, squeeze your glutes for 2 seconds at the top, then lower slowly. Do 12 reps, rest 1 minute, and repeat for 3 sets.
Who it’s for
Glutes with the hips turned out, which is the position a drop knee or a wide high step asks for. It’s strength work disguised as a mobility drill.
Common mistakes
- Pushing through the lower back. Squeeze the glutes at the top, don’t arch.
- Knees drifting together. Keep them out to the sides throughout.
- Skipping the two-second squeeze. That’s where the work is.
How to progress
Add reps, then slow the lowering down, then put a light weight across your hips. Three sets of twelve is a solid week’s worth.
When it fits
The training periods this exercise fits into in Blok Sessions.
- Base Lots of easy climbing, good movement and aerobic fitness.
- Endurance Climb longer before you pump out, by moving efficiently.
- Deload Train less, let your fingers recover, keep moving.
Related blocks
Start with a ready-made block
A six-week strength plan with a deload, as a file for the app, and seven short emails on how to run it.