Glutes
Single Leg Glute Bridge
A bodyweight hip extension that lifts the hips on one leg to focus the work on the glute and hamstring.
Energy burned
≈ 26 kcalFor 3 × 8–12, rest 90s · ≈ 4.6 kcal/min
Estimate range 20–33 kcal (±25 %)
Muscle mass worked15 %
Effort during a set8.1 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Lie on your back with your knees bent and feet flat on the floor.
- 2Extend one leg straight, in line with the opposite thigh.
- 3Rest your arms by your sides.
How to perform
- 1Press through the heel of the planted foot and lift your hips until your body forms a straight line from shoulder to knee.
- 2Squeeze your glute hard at the top.
- 3Keep your hips level and avoid rotating.
- 4Lower under control and repeat, then switch legs.
