Glute Bridge is a relatively comprehensive exercise method that involves the gluteal muscles, thigh hamstrings (ie hamstrings), and abdominal muscles, but mainly exercises the gluteus maximus.

Target exercise area: Gluteus maximus

Action essentials:

1. Preparation position: Lie on your back on the floor (or on a yoga mat), bend your knees, put your feet together, and put your feet on the ground.

2. Exhale, keep your abdominal muscles in a contracted state, contract your gluteus maximus, and lift your hips upward until your knees, hips, and shoulders are in a straight line. Keep the soles of your feet on the ground without changing during the action, and stay for 1- 2 seconds; inhale, slowly return to original position, repeat.

3. Advanced level: You can do this action with one foot on the ground, and you will get different and deeper stimulation.

Notes:

1. When lifting your buttocks, try your best to Avoid arching your lower back, which shifts your weight instead of working your glutes.

2. Keep the abdominal muscles in a contracted state throughout the movement.

3. Between each movement, do not let your buttocks touch the ground when you lower them, and keep your buttocks tense.

4. Beginners should not bear weight. After becoming proficient, you can take the test when your strength increases.Considering the weight, in addition to the above-mentioned bell plates, you can use barbells to reach higher levels, as shown below: