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Beginner
Strength
Glute Bridge
仰卧抬臀动作，激活和强化臀部肌肉。
Tips
仰卧，双膝弯曲，脚掌踩地
臀部发力将髋部抬起
顶峰时身体呈一条直线
顶峰收缩臀部1-2秒
Common Mistakes
过度挺腰
臀部没有完全抬起
大腿后侧代偿过多
Target Muscles
Glutes
Core
Equipment
No Equipment
Alternative Exercises
single leg glute bridge
hip thrust
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