Glute Bridges, Knee Raises - stuck below level 1#1732

Hello!

Thank you so much for the Routine! Unfortunately I’ve stuck at level 1 with Glute Bridges, Knee Raises (doing less than 10 reps while advacing to level 2 with other exercises). Can you please suggest a fix to advance with Glute Bridges, Knee Raises?

Hey, this is Chrys, one of the trainers at Hybrid.

Yes, that can absolutely work. Doing small sets spread through the day is a better to grease-the-groove. It won’t build muscle as fast as a focused session taken close to fatigue, but it will still move you forward, especially as a busy parent with limited energy and time.

The key here is that those sets should feel clean and controlled, not rushed, and over time you’ll want to slowly increase reps or difficulty so your body keeps adapting. Tbh right now, consistency matters more than the perfect setup. If this gets you moving regularly instead of not training at all, it’s a win and it will help you get stronger.

Hey, Chrys, thanks for the reply. But I didn’t quite actually understood what to do. :) Maybe I’ll rephrase what I wrote in the post:

So I do the Hybrid Routine, this: https://www.hybridcalisthenics.com/programs (with Leg Raises by Monday and Thursday, Bridges by Wednesday and Saturday). I am doing that routine for a while now, I advanced to levels 2 and higher with all other exercises, except Glute Bridges, Knee Raises.

Glute Bridges, Knee Raises - with those two I cannot even do the level 1 of the first (easiest) variant of Bridges, Leg Raises.

Can you please suggest a specific fix to it? What exactly should I do to advance?

For glute bridges, if you can’t hit level 1 reps yet, stop chasing reps and switch to time and quality. Do short holds at the top, even if it’s just 5 to 10 seconds, focusing on squeezing the glutes and keeping ribs down. Do multiple small sets. You can also shorten the range by starting higher, like feet a bit closer and only lifting partway, then slowly increasing height over time. Glutes respond really well to isometrics, so this still counts as real progress.

For knee raises, the usual limiter is hip flexors and core coordination, not ab strength. Instead of full reps, do slow negatives. Lift knees up with assistance if needed, then lower as slowly as you can. Another option is bent knee marches where you lift one knee at a time under control. Again, small clean reps or short holds beat forcing bad reps.

Chrys, thank you! I will try that for the next month!

Of course! Keep us posted!