Legs
Glute BridgeJambatan Glut
Lifting your hips from the floor to strengthen the glutes, which protect your lower back and knees.
How to do it
Setup. Lie on your back, knees bent, feet flat and close to your hips.
- Push through your heels and lift your hips.
- Squeeze your glutes at the top so your body is straight from shoulders to knees.
- Lower slowly.
Most common mistake
Arching your lower back at the top. The lift should come from the hips.
Coach's tip
Hold the top for two seconds on every rep.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 12-15 reps | 45s |
| Intermediate | 3 sets | 15-20 reps | 45s |
| Advanced | 4 sets | 20-25 reps | 45s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places glute bridge on the right days with the right volume for your level.
Build my planMore legs exercises
Bodyweight Squats
The base pattern for every leg exercise. Learn it well and everything else gets easier.…
Learn moreLunges
A single-leg exercise that builds legs and balance and evens out strength between sides.…
Learn moreGoblet Squat
A squat holding one dumbbell or kettlebell at your chest. The weight in front makes it easier to stay upright.…
Learn more