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Upper Legs · Body Weight
Chair Frog Feet Elevated Glute Bridge Bodyweight
Chair Frog Feet Elevated Glute Bridge Bodyweight is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings 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
- Adductors · Adductor Longus, Adductor Brevis, Adductor Magnus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Lower Back · Erector Spinae
How to do Chair Frog Feet Elevated Glute Bridge Bodyweight
- Lie on your back with your heels placed on the edge of a chair, legs bent, and the soles of your feet touching each other in a frog position.
- 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 until your body forms a straight line from your shoulders to your knees.
- 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.
- Breathe steadily throughout the exercise, exhaling as you lift your hips and inhaling as you lower them.
- Focus on squeezing your glutes at the top of the movement to enhance muscle engagement.
- Maintain the frog position with your feet to target the inner thighs and glutes more effectively.
Chair Frog Feet Elevated Glute Bridge Bodyweight alternatives
More glutes exercises
Chair Frog Feet Elevated Glute Bridge Bodyweight FAQ
What muscles does Chair Frog Feet Elevated Glute Bridge Bodyweight work?
Chair Frog Feet Elevated Glute Bridge Bodyweight mainly works the glutes in the upper legs (gluteus maximus, gluteus mideus, Adductor Longus and Adductor Brevis). The hamstrings and lower back work as secondary muscles.
What equipment do you need for Chair Frog Feet Elevated Glute Bridge Bodyweight?
You need only a chair.
How many sets and reps of Chair Frog Feet Elevated Glute Bridge Bodyweight 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 Frog Feet Elevated Glute Bridge Bodyweight good for beginners?
Yes. Chair Frog Feet Elevated Glute Bridge Bodyweight is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Chair Frog Feet Elevated Glute Bridge Bodyweight 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 Frog Feet Elevated Glute Bridge Bodyweight?
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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