Overview

Glute Bridge (臀桥) is a beginner-level Strengthening exercise targeting the Lower Back, Glutes, Core. Perform 12 repetitions.

How to Perform

1. Lie on your back with knees bent, feet hip-width apart and flat on floor.
2. Press through your heels to lift hips until your body forms a straight line from shoulders to knees.
3. Squeeze your glutes firmly at the top.
4. Hold for 2-3 seconds, then lower slowly.
5. Strengthens glutes, hamstrings, and core.

中文说明

仰卧屈膝，双脚与臀同宽平放。脚跟发力将臀部抬起至身体从肩到膝成一条直线。在顶端收紧臀肌2-3秒，然后缓慢放下。强化臀肌、腘绳肌和核心。

Target Muscles

• Lower Back
• Glutes
• Core

Benefits

• Relieves lower back tension and pain
• Strengthens core stability
• Activates and strengthens glute muscles
• Builds muscular endurance for spinal support
• Suitable for beginners and those new to exercise

Safety & Contraindications

• Always listen to your body and stop if you experience sharp pain
• Consult a healthcare provider if you have recent injuries or surgeries

⚠️ Important: This exercise guide is for informational purposes only. If you have a medical condition or injury, consult a healthcare professional before attempting this exercise.

Scientific References

1. Wang XQ, et al. A meta-analysis of core stability exercise versus general exercise for chronic low back pain. PLoS One. 2012;7(12):e52082. doi:10.1371/journal.pone.0052082
2. Chang WD, et al. Core strength training for patients with chronic low back pain. J Phys Ther Sci. 2015;27(3):619-622. doi:10.1589/jpts.27.619