Add exercise EX-single_leg_glute_bridge-01KH93F23W61C3P6TX6E52X7YQ Single-Leg Glute Bridge

exercises/EX-single_leg_glute_bridge-01KH93F23W61C3P6TX6E52X7YQ.json

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+{
+  "name": "Single-Leg Glute Bridge",
+  "categories": [
+    "Strength and resistance",
+    "Balance and coordination"
+  ],
+  "exerciseEffects": [
+    "increased muscle strength",
+    "improved body balance",
+    "improved posture",
+    "relieve muscle tension"
+  ],
+  "bodyParts": [
+    "glutes",
+    "hamstrings",
+    "core",
+    "hip stabilizers"
+  ],
+  "equipment": [
+    "exercise mat"
+  ],
+  "location": [
+    "indoor",
+    "outdoor"
+  ],
+  "instructions": [
+    {
+      "stepNumber": 1,
+      "description": "Lie on your back with one knee bent and foot flat on the floor. Extend the opposite leg straight, keeping thighs aligned."
+    },
+    {
+      "stepNumber": 2,
+      "description": "Engage your core and squeeze the glute of the planted leg."
+    },
+    {
+      "stepNumber": 3,
+      "description": "Press through the heel of the planted foot to lift your hips until your body forms a straight line from shoulders to knee."
+    },
+    {
+      "stepNumber": 4,
+      "description": "Hold briefly at the top while keeping hips level."
+    },
+    {
+      "stepNumber": 5,
+      "description": "Lower your hips slowly with control. Complete repetitions, then switch legs."
+    }
+  ],
+  "performanceMetrics": [
+    {
+      "type": "Number of repetitions",
+      "unit": "reps",
+      "notes": "Typically performed for fewer repetitions per side due to increased intensity."
+    },
+    {
+      "type": "Duration",
+      "unit": "seconds",
+      "notes": "Optional isometric hold at the top position for 2–5 seconds."
+    },
+    {
+      "type": "Weight / resistance / load",
+      "unit": "kg",
+      "notes": "Advanced users may add light external load across the hips."
+    },
+    {
+      "type": "Physiological parameters",
+      "unit": "qualitative",
+      "notes": "Balance demand increases core activation; breathing should remain controlled."
+    }
+  ],
+  "variations": [
+    {
+      "id": "EX-1",
+      "variationDescription": "Assisted Single-Leg Glute Bridge: Lightly tap the heel of the non-working leg on the floor for balance support."
+    },
+    {
+      "id": "EX-00001-V1-B",
+      "variationDescription": "Single-Leg Glute Bridge Hold: Hold the top position isometrically to increase glute endurance."
+    }
+  ],
+  "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": [],
+  "id": "EX-single_leg_glute_bridge-01KH93F23W61C3P6TX6E52X7YQ"
+}