Brigopt

Glute Bridge Hold – Build Stronger Glutes & Hip Stability 💪

The glute bridge hold takes the traditional glute bridge and removes the repetitions — instead, you hold the top position and keep your muscles working.

It’s a simple, low-impact exercise that builds glute strength, hip stability and core control, making it a great addition to a home workout.

🔹 How to Do a Glute Bridge Hold

1️⃣ Set up:
Lie on your back with your knees bent, feet flat on the floor and roughly hip-width apart.

2️⃣ Brace:
Gently engage your core before you lift.

3️⃣ Lift:
Push through your heels and lift your hips until your body forms a straight line from your shoulders through to your knees.

4️⃣ Squeeze & hold:
Squeeze your glutes and maintain the position without allowing your hips to drop.

5️⃣ Watch your back:
Keep your ribs controlled and avoid pushing your hips so high that you start arching through your lower back.

6️⃣ Breathe:
Keep breathing normally while holding the position.

Start with 20–30 seconds and gradually increase the hold as you get stronger.

🔹 Benefits:

✅ Strengthens the glutes
✅ Builds muscular endurance
✅ Improves hip and pelvic stability
✅ Engages the core
✅ Helps strengthen the muscles that support your lower back
✅ Simple, low-impact and perfect for home workouts

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✨ Client Success Story – Laura's Journey ✨

After having her baby, Laura wasn't feeling like herself and wanted to rebuild her strength, confidence and fitness.

Together, we focused on what mattered most:
🔹 Rebuilding core strength
🔹 Improving full-body strength
🔹 Reducing joint aches and pains
🔹 Creating healthier habits through exercise and nutrition

Rather than following a quick fix, Laura embraced my 5-Step Methodology (Mindset, Motivation, Meals, Move & Maximise) and gradually built a routine that worked around family life.

Today, she's feeling stronger, moving better, and has much more confidence in her body.

The part that means the most to me is that Laura has already recommended BrigoPT to other women. She said that if you're navigating postnatal recovery or perimenopause, having someone who understands what your body is going through makes all the difference.

I'm incredibly proud of everything you've achieved, Laura. Keep up the fantastic work.

Thinking about getting stronger, rebuilding your confidence, or returning to exercise after having a baby?

Book your FREE "Look & Feel Better" Taster Session via the link in my bio.

Hand Plank into Squat Hold – A Full-Body Strength Challenge

The hand plank into squat hold combines two powerful exercises into one movement, challenging your core, shoulders, legs, and glutes while improving coordination and control.

It's a fantastic exercise for building functional strength and keeping your whole body working together.

🔹 How to Do a Hand Plank into Squat Hold

1️⃣ Set up:
Start in a strong hand plank with your hands directly under your shoulders and your body in a straight line from head to heels.

2️⃣ Brace:
Engage your core and lightly squeeze your glutes to keep your body stable.

3️⃣ Step in:
Step or lightly jump both feet forward into a low squat position, keeping your chest lifted.

4️⃣ Hold:
Hold the squat for 2–3 seconds, keeping your heels down, knees tracking over your toes, and your core engaged.

5️⃣ Return:
Step or lightly jump both feet back into a strong hand plank.

6️⃣ Repeat:
Aim for 12-15 controlled reps.

🔹 Benefits:
✅ Builds total-body strength
✅ Strengthens your core, shoulders, glutes, and legs
✅ Improves balance and coordination
✅ Increases hip mobility and squat confidence
✅ Elevates your heart rate while building strength

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Lateral Squats – Build Stronger Hips, Glutes & Inner Thighs 💪

Most exercises have us moving forwards and backwards, but everyday life requires us to move in all directions.

Lateral squats are a fantastic way to strengthen your glutes, quads, and inner thighs while improving hip mobility, balance, and coordination.

They're a great addition to any lower-body workout and can help build strength in movements we often neglect.

🔹 How to Do Lateral Squats

1️⃣ Set up:
Stand with your feet wider than shoulder-width apart.
Chest lifted and core gently braced.
2️⃣ Sit back:
Shift your weight into one leg and sit your hips back as if sitting into a chair.
3️⃣ Keep one leg straight:
The working knee bends while the opposite leg stays relatively straight.
4️⃣ Push back:
Drive through your heel to return to the starting position.
5️⃣ Alternate:
Repeat on the opposite side.
6️⃣ Repeat:
Aim for 8–12 reps per side.

🔹 Benefits:

✅ Strengthens glutes, quads, and inner thighs
✅ Improves hip mobility and flexibility
✅ Builds balance and coordination
✅ Develops strength in different planes of movement
✅ Supports everyday activities and sports performance

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Squat with Lateral Leg Raise – Legs, Glutes & Balance in One Move.

This variation combines a squat with a lateral leg raise, helping you build strength through your legs and glutes while also improving balance and hip control.

The squat works your lower body, while the leg raise targets the outer glutes — an important area for hip stability and support.

🔹 How to Do a Squat with Lateral Leg Raise

1️⃣ Set up:
Stand with feet shoulder-width apart, chest lifted, and core gently braced.
2️⃣ Squat:
Sit back into your squat position, keeping heels down and knees tracking over toes.
3️⃣ Stand up:
Push through your heels to return to standing.
4️⃣ Leg raise:
Lift one leg out to the side with control.
👀 Keep the lifted leg and toes slightly pointed down to help engage the outer glutes more effectively.
5️⃣ Control:
Avoid leaning your body to the side — stay tall and balanced.
6️⃣ Alternate:
Switch legs each rep.
Aim for 8–12 reps per side.

🔹 Benefits:
✅ Strengthens glutes, quads, and hips
✅ Targets the outer glutes for better hip stability
✅ Improves balance and coordination
✅ Builds lower-body control
✅ Great functional movement for everyday life

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Elevated Glute Bridge – Level Up Your Glute Strength.

Elevating your feet during a glute bridge increases the challenge on your glutes and hamstrings while also demanding more core control.

It’s a brilliant progression once standard glute bridges start to feel easier.

🔹 How to Do an Elevated Glute Bridge

1️⃣ Set up:
Lie on your back with heels placed on a chair, step, or bench.
Knees bent, arms by your sides.
2️⃣ Brace:
Engage your core and gently flatten your lower back into the floor.
3️⃣ Lift:
Push through your heels and lift your hips toward the ceiling.
Squeeze your glutes at the top.
4️⃣ Control:
Avoid over-arching your lower back.
Keep ribs down and hips level.
5️⃣ Lower:
Slowly lower your hips back down with control.
6️⃣ Repeat:
Aim for 10–15 controlled reps.

🔹 Benefits:

✅ Strengthens glutes and hamstrings
✅ Improves hip stability
✅ Builds posterior-chain strength
✅ Challenges core control
✅ Great progression from standard glute bridges

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Client Success Story — 1 Stone Down, Built Strength and Feeling Great in Clothes Agin

Over the past 6 months, Tripti has:
✅ Lost a stone (7kg's)
✅ Got stronger and more toned
✅ Built consistent, sustainable habits
✅ Gained the confidence to train independently

At the start, the focus was clear — weight loss.
But as the journey progressed, the goal evolved into something much more powerful…
➡️ Building better habits
➡️ Making strength training a long-term priority
➡️ Creating a routine that fits into real life

Through consistent effort and following my 5-Step Methodology (Mindset, Motivation, Meals, Move & Maximise), this client didn’t just lose weight — they built a lifestyle.

Now, they have the tools, knowledge, and confidence to continue on their own — which is always the ultimate goal 👏

This is what long-term success looks like:
Not quick fixes, but lasting change ✨

Kickstart your fitness by booking your free home taster - link in bio.

Half Squats – A Knee-Friendly Way to Build Strength 💪

If full squats feel uncomfortable on your knees, half squats are a great alternative.

By working through a smaller range of motion, you can still build leg strength, improve control, and move with confidence — without unnecessary strain.

🔹 How to Do Half Squats

1️⃣ Set up:
Stand with feet shoulder-width apart.
Chest lifted, core gently braced.
2️⃣ Lower:
Sit back into your hips and lower halfway down — not too deep.
3️⃣ Position:
Keep heels flat, knees tracking over toes, and chest tall.
4️⃣ Control:
Move slowly — no dropping into the position.
5️⃣ Rise:
Push through your heels to stand back up.
6️⃣ Repeat:
Aim for 10–15 controlled reps.

🔹 Benefits:

✅ Builds leg and glute strength
✅ More knee-friendly than deep squats
✅ Improves control and confidence
✅ Great for beginners or returning from injury
✅ Easy to do at home

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Reverse Lunge to Step-Up

The reverse lunge to step-up combines two powerful movements into one smooth sequence.

It builds strength in your legs and glutes while improving balance, coordination, and control — making it a great functional exercise for everyday movement.

🔹 How to Do a Reverse Lunge to Step-Up

1️⃣ Set up:
Stand tall in front of a step or chair.
Chest lifted, core gently braced.
2️⃣ Reverse lunge:
Step one leg back into a reverse lunge.
Lower with control, keeping your front knee tracking over your toes.
3️⃣ Drive forward:
Step forward and place your front foot onto the step.
4️⃣ Step up:
Push through your heel to step up onto the chair or step.
5️⃣ Control:
Stay balanced at the top, then step back down and repeat.
6️⃣ Repeat:
Aim for 6–10 reps per leg.

🔹 Benefits:

✅ Builds glute and leg strength
✅ Improves balance and coordination
✅ Strengthens one leg at a time
✅ Challenges control through movement
✅ Transfers to real-life activities like stairs and stepping

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