LongformLongform · Movement study
Glute Movement
Learn hip extension and trunk stability through a floor bridge to supplement glute training.
Current example: Bodyweight Glute Bridge。Start on the floor with both feet supporting.
Scene controls: arrow keys rotate; + / − zoom. Camera controls also support every operation.
Loading 3D. A 2D illustration on the same timeline is available now.
Lie supine on the mat with knees bent, feet grounded, and head and upper back supported.
Lines show grip points or joint paths; dots mark the start and extension checkpoints, with the finish returning to the start. A dead-bug cycle illustrates both sides; actual repetitions are counted per side. The range is illustrative, not a required depth.
Original joint models and animations are teaching illustrations without motion capture or individual calibration. Playback starts paused. Reduced-motion use can inspect checkpoints and the timeline. Camera rotation spans 360°, and zoom only changes viewing distance.
Paused by default. Choose a checkpoint or play to observe a full repetition.
Observation and Equipment
Equipment: Exercise mat
- Lie supine with knees bent and feet stable on the floor.
- Brace the trunk and lift the hips while continuing to breathe.
- Stop at a controlled height and lower slowly, without excessive lower-back extension.
Joints: Hip joint, Knee joint, and Trunk-stability region
Safety and Scope
- Learn a two-foot bridge before extra load or single-leg variants.
- Stop and reassess lower-back discomfort.
Movement-learning information for healthy adults without known exercise contraindications. Sources are reviewed; this does not replace on-site technique assessment.
Reduce Difficulty
- Use a short-range two-foot bridge. Stop and reassess lower-back discomfort.
Adjustment Boundaries
- Learn a smooth two-foot bridge before considering load or other variants under the plan. The model does not automatically recommend single-leg progression.
Movement Information Sources
- Mayo Clinic · Strength training: Get stronger, leaner, healthier (reviewed: 2026-10-14）
- Mayo Clinic · Strength training: How-to video collection (reviewed: 2026-10-14）
- American Council on Exercise · Glute Bridge (reviewed: 2026-10-14）
Sources support movement information and safety boundaries. Original model proportions, coordinates, and animation timing are teaching design, not source measurements or personal training prescriptions.