Edit Glute bridge

Glute bridge

id: glute-bridge

1. Set up

Right side Left side Focus

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{
  "id": "glute-bridge",
  "name": "Glute bridge",
  "summary": "Lying on your back, lift the hips until the body forms a straight line from shoulders to knees.",
  "category": "strength",
  "view": "side",
  "anchor": "ankleR",
  "cycle": true,
  "steps": [
    {
      "title": "Set up",
      "instruction": "Lie on your back with knees bent and feet flat, hip-width apart. Arms rest by your sides, palms down.",
      "pose": {
        "rootPitch": -91.2,
        "shoulderFlexionL": -6,
        "shoulderFlexionR": -6,
        "hipFlexionL": 60,
        "hipFlexionR": 60,
        "kneeFlexionL": 133,
        "kneeFlexionR": 133,
        "ankleDorsiflexionL": -17,
        "ankleDorsiflexionR": -17
      },
      "holdSeconds": 0.8,
      "moveSeconds": 1.2,
      "emphasis": [],
      "contacts": [
        "pelvis",
        "upperBack",
        "head",
        "footL",
        "footR"
      ]
    },
    {
      "title": "Lift",
      "instruction": "Squeeze the buttocks and lift the hips until shoulders, hips and knees are in a line. Hold, then lower slowly.",
      "pose": {
        "rootPitch": -116.8,
        "neckFlexion": 25,
        "shoulderFlexionL": -34,
        "shoulderFlexionR": -34,
        "hipFlexionL": 0,
        "hipFlexionR": 0,
        "kneeFlexionL": 115,
        "kneeFlexionR": 115,
        "ankleDorsiflexionL": 0,
        "ankleDorsiflexionR": 0
      },
      "holdSeconds": 2,
      "moveSeconds": 1.4,
      "emphasis": [
        "trunk",
        "thighL",
        "thighR"
      ],
      "contacts": [
        "upperBack",
        "head",
        "handL",
        "handR",
        "footL",
        "footR"
      ]
    }
  ],
  "dosage": {
    "sets": 3,
    "reps": 10,
    "holdSeconds": 2
  },
  "cues": [
    "Push evenly through both feet.",
    "Lift from the hips rather than arching the lower back."
  ],
  "cautions": [
    "Stop if you feel pain in the lower back."
  ],
  "level": "beginner",
  "tags": {
    "regions": [],
    "muscles": [
      "gluteus-maximus",
      "hamstrings"
    ],
    "equipment": [
      "mat"
    ]
  },
  "source": {
    "kind": "manual"
  }
}

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