We spoke with Rosie Borchert, NASM-CPT<\/a> with REP Fitness, who shares a challenge. Try holding a bridge position this long after 55\u2014if you can, know that your core strength is stronger than 90% of your peers.<\/p>\n How Does the Bridge Train the Core?<\/p>\n Glute bridges<\/a> train the core by firing up the transverse abdominis (deep core), obliques, and lower back. Holding this position is also a solid indicator of glute strength. According to Borchert, the core and glutes work closely together to provide stability to the spine and pelvis during daily movement.<\/p>\n \u201cThe glute bridge isn\u2019t typically classified as a \u2018core movement,\u2019 but that doesn\u2019t mean the core isn\u2019t involved,\u201d Borchert explains. \u201cThink of it like a road trip\u2014the glutes are the driver and the core is the passenger, there to help keep the driver company so they can do their job well. While the gluteus maximus is what powers this move, the core engages to stabilize the pelvis, maintain spinal alignment, and keep the lower back from overextending.\u201d<\/p>\n If You Can Hold These 4 Standing Positions After 55, Your Core Strength Is Elite<\/a><\/p>\n How the Bridge Works the Core Differently Than Classic Ab Exercises<\/p>\n Core training falls under one of the four umbrellas: flexion, anti-rotation, lateral flexion, and anti-extension. Exercises like crunches and sit-ups are dynamic flexion exercises, where your back is rounded and your spine bends forward. They activate the front side of the body\u2014the rectus abdominis with support from the transverse abdominis and obliques.\u201dA bridge, when looking at how it works for your core, would be considered an isometric, anti-extension exercise that targets the back side of your body. While your core isn\u2019t powering the movement, it\u2019s engaged as stabilizers, working to keep your body position aligned throughout the hold,\u201d Borchert says.<\/p>\n![\"Fit](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/09\/woman-glute-bridges-exercise-in-bedroom_2123829371.jpg\")
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