Body · 30 s · MiniMove+
10 glute bridges
A glute bridge means lying on your back and lifting your hips, 10 times in about 30 seconds. It is a calm, floor-based Move that suits evening scrolls.
How to do it
10 glute bridges, step by step.
Lie on your back, knees bent, feet flat and hip-width apart.
Squeeze your glutes and lift your hips until your body is straight from shoulders to knees.
Pause for a second at the top.
Lower slowly and repeat 10 times.
Seated version
10 seated glute squeezes, 3 seconds each.
Playable
Try it now: 30 seconds.
Tap once per rep, like in the app. When the bar is full, the Move is done.
Tap once per rep
Why this Move
Why it's a good Move before a scroll.
A calm Move for evenings
Wakes up glutes that sat all day
Seated squeeze version for the office
Stop if anything hurts, and swap the Move with “I can't do this” in the app. MiniMove is a wellbeing app, not medical advice.
What it unlocks
How much does it unlock?
Every Move opens the app for the window you chose, and every Move counts.
Window lengths, in minutes of real use
- 5min
- 15min · default
- 30min
- 60min
- Windows count real use: minutes spent in the app, not on the clock, capped at 2× that.
- It goes into your Bank, next to every other Move you did today.
- Change your mind after the Move? Skip the scroll and earn 15 XP.
- MiniMove+ Earn more: do it twice in a row for a double window, up to 60 minutes.
Questions
About 10 glute bridges
How long does it take?
About 30 seconds, start to finish. Every Move in MiniMove takes 90 seconds or less.
What if I can't do it?
Do the seated version instead. 10 seated glute squeezes, 3 seconds each. Still not right for you today? “I can't do this” in the app swaps in another Move and stops suggesting this one.
How many minutes does it unlock?
Whatever the Move, it opens the app for the window you chose: 5, 15, 30 or 60 minutes of real use (15 by default), capped at twice that on the clock. It also goes into your Bank. With MiniMove+ “Earn more” on, doing it twice in a row earns a double window, up to 60 minutes.
Ready?
Your next scroll starts with a small win.
Free, no account. iPhone with iOS 26.5 or later.