鍛錬How to do Glute bridge
Glute bridge works the Glutes, hamstrings with no equipment. Key cue: “Push through your heels to lift your hips. Squeeze hard at the top”
Steps
- Lie on your back, knees bent, feet hip-width apart
- Push through your heels to lift your hips
- Pause 1 sec when your shoulders, hips and knees form a straight line
- Lower slowly
How many: 12–15 reps × 2–3 sets
Muscles worked
Glutes, hamstrings
Common mistakes
- Arching your back to lift too high
- Pushing through your toes so your quads do the work
Easier or harder
| Easier | Don't lift as high |
|---|---|
| Harder | Hold 3 sec at the top, or do it on one leg |
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Results are rough estimates from general formulas, not medical advice. If you have a medical condition, are pregnant or breastfeeding, or are under treatment, talk to your doctor before you start. Stop right away if anything hurts.