3D model, camera rotation and male or female body are in Pro.
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Glute bridge
Lying on your back with bent knees, you lift the hips into a knee to shoulder line. Teaches glute work and hip extension, which sitting takes away.
- Level
- Start
- Equipment
- No equipment
- Measure
- reps
- Tempo
- 1-1-2-0 (down, pause, up, pause)
gluteshamstringscore
Technique
- Feet flat at hip width, heels close to the glutes, arms by the sides.
- Drive the heels into the floor and lift the hips until trunk and thighs form a line.
- Squeeze the glutes at the top for a second, lower under control.
Common mistakes
- Arching the lower back instead of extending the hips: ribs down, abs braced.
- Pushing off the floor with the neck.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
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