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Glute bridge
Glute bridge is a 3.5 MET exercise. At 75 kg that is about 4.6 kcal a minute, or 92 kcal in 20 minutes. Form cues, common mistakes and how to progress.
StrengthKit: NoneWorks: Glutes, hamstrings, core
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 3.4 | 34 | 67 | 101 | 152 |
| 65 kg | 4.0 | 40 | 80 | 119 | 179 |
| 75 kg | 4.6 | 46 | 92 | 138 | 207 |
| 85 kg | 5.2 | 52 | 104 | 156 | 234 |
| 95 kg | 5.8 | 58 | 116 | 175 | 262 |
How to do it well
- Heels close to the hips
- Push through the heels, squeeze at the top
- Ribs stay down, do not arch the back
Common mistakes
- Arching the lower back instead of extending the hips
- Pushing through the toes
Make it harder or easier
Progression. Single-leg bridge, or feet on a bench.
Regression. Smaller range, hold at the top.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of glute bridge costs about 46 kcal at 75 kg. In energy terms that is close to 895 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does glute bridge burn?
At 75 kg, about 4.6 kcal a minute — roughly 92 kcal in 20 minutes and 207 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of glute bridge?
3.5, from the 2011 Compendium of Physical Activities (Compendium 02052, calisthenics, moderate). That means it costs about 3.5 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 895 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 02052, calisthenics, moderate · checked 2026-09-02
Related exercises
Push-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Bodyweight squats
MET 5.0 · 6.6 kcal/min at 75 kg
Lunges
MET 5.0 · 6.6 kcal/min at 75 kg
Pull-ups
MET 8.0 · 10.5 kcal/min at 75 kg
Dips
MET 8.0 · 10.5 kcal/min at 75 kg
Deadlift
MET 6.0 · 7.9 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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