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Upper Legs · Body Weight
Glute Bridge Bodyweight
Glute Bridge Bodyweight is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings and core assisting. It needs no equipment beyond your own body weight. 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
Secondary muscles
- Hamstrings
- Core
How to do Glute Bridge Bodyweight
- Lie on your back with your knees bent, feet flat and hip-width apart.
- Brace your core and press through your heels.
- Lift your hips until your body forms a straight line from shoulders to knees.
- Squeeze your glutes at the top, then lower and repeat.
Form tips
- Don't arch your lower back at the top.
- Keep your knees in line with your feet.
Glute Bridge Bodyweight alternatives
More glutes exercises
Glute Bridge Bodyweight FAQ
What muscles does Glute Bridge Bodyweight work?
Glute Bridge Bodyweight mainly works the glutes in the upper legs. The hamstrings and core work as secondary muscles.
What equipment do you need for Glute Bridge Bodyweight?
None. Glute Bridge Bodyweight is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 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 Glute Bridge Bodyweight good for beginners?
Yes. Glute Bridge Bodyweight is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does 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 Glute Bridge Bodyweight?
Other exercises for the glutes include Kettlebell Glute Bridge, Barbell Glute Bridge, Dumbbell Glute Bridge and Resistance Band Glute Bridge.
For developers
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