Glutes · Beginner

Glute Bridge

Glutes · also Hamstrings

Equipment: Mat

How to do it

• Lie on your back, knees bent, feet flat and hip-width apart
• Brace your abs lightly to flatten your lower back
• Squeeze your glutes and press through your heels to lift your hips
• Stop at a straight line from shoulders to knees
• Lower slowly back to the mat with control

Common mistake

✕ LOWER BACK OVERARCHED → ✓ RIBS DOWN · STOP AT STRAIGHT LINE

Starting point: 3 sets × 12–15 reps, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, health.clevelandclinic.org.