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Glute Bridge

Primary target: Sternocleidomastoid (胸锁乳突肌)

Exercise Details

Equipment
Bodyweight + mat
Sets & Reps
3 sets × 20-30 s (or 12-15 reps)
How to do it
Lying with knees bent and feet planted; exhale and roll up vertebra by vertebra from the tailbone; shoulders bear weight at the top, hips fully open, hamstrings and glutes tight; lower one segment at a time.
Common mistakes
Jamming the lower back up without rolling, knees splaying, holding your breath at the top

Muscles Worked

SternocleidomastoidSemispinalis Capitis

Other Exercises for the Same Muscle

Neck Flexion (Resisted) · Deadlift (Isometric Hold) · Neck Lateral Flexion (Resisted)

See the Sternocleidomastoid in the 3D anatomy tool →