Add exercise EX-glute_bridge-01KH92T5PB69BPF4H14KSQ97QS Glute Bridge

exercises/EX-glute_bridge-01KH92T5PB69BPF4H14KSQ97QS.json

@@ -0,0 +1,100 @@
+{
+  "name": "Glute Bridge",
+  "categories": [
+    "Strength and resistance",
+    "Flexibility and mobility"
+  ],
+  "exerciseEffects": [
+    "increased muscle strength",
+    "improved posture",
+    "improved body balance",
+    "relieve muscle tension"
+  ],
+  "bodyParts": [
+    "glutes",
+    "hamstrings",
+    "core",
+    "lower back"
+  ],
+  "equipment": [
+    "exercise mat"
+  ],
+  "location": [
+    "indoor",
+    "outdoor"
+  ],
+  "instructions": [
+    {
+      "stepNumber": 1,
+      "description": "Lie on your back with knees bent and feet flat on the floor, hip-width apart. Place arms by your sides with palms down."
+    },
+    {
+      "stepNumber": 2,
+      "description": "Engage your core and squeeze your glutes. Press through your heels to lift your hips until your body forms a straight line from shoulders to knees."
+    },
+    {
+      "stepNumber": 3,
+      "description": "Hold the top position briefly while keeping ribs down and avoiding over-arching the lower back."
+    },
+    {
+      "stepNumber": 4,
+      "description": "Lower your hips slowly back to the floor with control. Repeat for the desired repetitions."
+    }
+  ],
+  "performanceMetrics": [
+    {
+      "type": "Number of repetitions",
+      "unit": "reps",
+      "notes": "Typically performed for moderate to high repetitions depending on training goal."
+    },
+    {
+      "type": "Duration",
+      "unit": "seconds",
+      "notes": "Can include isometric holds at the top position to increase time under tension."
+    },
+    {
+      "type": "Weight / resistance / load",
+      "unit": "kg",
+      "notes": "External load such as dumbbell or kettlebell may be placed across the hips."
+    },
+    {
+      "type": "Physiological parameters",
+      "unit": "qualitative",
+      "notes": "Heart rate and breathing rate usually remain low to moderate."
+    }
+  ],
+  "variations": [
+    {
+      "id": "EX-1",
+      "variationDescription": "Bridge with both legs."
+    },
+    {
+      "id": "EX-2",
+      "variationDescription": "Banded Glute Bridge: Place a resistance band above the knees and press knees outward during the lift for added hip abductor activation."
+    }
+  ],
+  "mediaContent": {
+    "imageURLs": [
+      "image_1.png"
+    ]
+  },
+  "metadata": {
+    "createdBy": "community",
+    "reviewStatus": "community",
+    "reviewedBy": [],
+    "dateReviewed": null,
+    "reviewNotes": null,
+    "dateCreated": "2026-02-12",
+    "lastUpdated": "2026-02-12",
+    "lastEditedBy": "community",
+    "dedupStatus": "unknown",
+    "duplicateOf": null
+  },
+  "commentsNotes": [
+    "Avoid pushing through the lower back; focus on glute activation.",
+    "Keep ribs down and core engaged throughout the movement.",
+    "Reduce range of motion if lower-back discomfort occurs.",
+    "Warm up before starting to prevent injuries."
+  ],
+  "id": "EX-glute_bridge-01KH92T5PB69BPF4H14KSQ97QS"
+}