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Upper Legs · Body Weight
Chair Elevated Single Leg Glute Bridge
Chair Elevated Single Leg Glute Bridge is a beginner compound strength exercise that works the glutes (upper legs), with the quadriceps and lower back assisting. It needs only a chair. A typical prescription is 3 sets of 8-12 reps per side, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Quadriceps · Quadriceps Femoris
- Lower Back · Erector Spinae
How to do Chair Elevated Single Leg Glute Bridge
- Lie on your back with your left heel placed on the edge of a chair, your right leg extended bent up towards the ceiling.
- Position your arms by your sides with your palms facing down for stability.
- Engage your core and glutes to lift your hips off the floor.
- Hold the position briefly at the top, squeezing your glutes, then slowly lower your hips back to the floor. Repeat for the desired number of repetitions, then switch legs.
Form tips
- Ensure your heel remains firmly on the chair to provide a stable base for the movement.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
- Focus on squeezing your glutes at the top of the movement to enhance muscle engagement.
Chair Elevated Single Leg Glute Bridge alternatives
More glutes exercises
Chair Elevated Single Leg Glute Bridge FAQ
What muscles does Chair Elevated Single Leg Glute Bridge work?
Chair Elevated Single Leg Glute Bridge mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Biceps Femoris and Semitendinosus). The quadriceps and lower back work as secondary muscles.
What equipment do you need for Chair Elevated Single Leg Glute Bridge?
You need only a chair.
How many sets and reps of Chair Elevated Single Leg Glute Bridge should I do?
Start with 3 sets of 8-12 reps per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chair Elevated Single Leg Glute Bridge good for beginners?
Yes. Chair Elevated Single Leg Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Chair Elevated Single Leg Glute Bridge burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Chair Elevated Single Leg Glute Bridge?
Other exercises for the glutes include Dumbbell Feet Elevated Single Leg Glute Bridge, Barbell Feet Elevated Single Leg Glute Bridge, Kettlebell Single Leg Glute Bridge and Dumbbell Single Leg Glute Bridge.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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