Glute bridge question

[israel]

There are lots of ways to do the glutebridge exrcise but the most common one is to lay on your back and to to push your ass up the most as you can and then down - i say this to pepol who wllready know how to to this and know what i mean - with this not so good of an explantion

But that simple way to do it isnt hard enogh so even do there are lots of other ways i just push my ass up and stayed at top positon as long as i can and it seems more effective .....

So what im asking is - is it more hard and effective or did i just got a muscle cramp????

[thestoatyone]

Hold the top position for a few seconds, straighten on leg out, do it with a bar across the hips (my favourite)

Remember it's all about activating the muscles in your posterior chain, so don't do it to failure, but do make sure you are 'mindful' of all the muscles involved - hamstrings, glutes, core muscles etc