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Upper Legs · Body Weight
Chair Feet Elevated Glute Bridge
Chair Feet Elevated 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, 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 Feet Elevated Glute Bridge
- Lie on your back with both heels placed on the edge of a chair, legs bent at a 90-degree angle.
- Position your arms by your sides with your palms facing down for stability.
- Engage your core and glutes, then 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.
Form tips
- Ensure your heels remain 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 Feet Elevated Glute Bridge alternatives
More glutes exercises
Chair Feet Elevated Glute Bridge FAQ
What muscles does Chair Feet Elevated Glute Bridge work?
Chair Feet Elevated 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 Feet Elevated Glute Bridge?
You need only a chair.
How many sets and reps of Chair Feet Elevated Glute Bridge should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Chair Feet Elevated Glute Bridge good for beginners?
Yes. Chair Feet Elevated Glute Bridge is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Chair Feet Elevated 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 Feet Elevated Glute Bridge?
Other exercises for the glutes include Dumbbell Feet Elevated Glute Bridge, Barbell Feet Elevated Glute Bridge, Dumbbell Feet Elevated Staggered Glute Bridge and Barbell Feet Elevated Staggered Glute Bridge.
For developers
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