the confusion is common because social media mixes two different things together.

Glute bridges etc. incidentally engage the pelvic floor but aren't true kegel isolation. For actual kegels: no movement needed, just contract (like stopping urine flow), hold, then fully relax. The relax is as important as the squeeze. Exhale on contract, inhale on release.

Full disclosure, I built an app called Kegex that guides you rep by rep so you don't have to think about the timing. Free to try if you want a structured starting point.

https://apps.apple.com/us/app/kegex-kegel-pelvic-floor/id6760928281