Glute Bridge
46
/100
Best when...
- Your energy is dipping and you want a more activating break.
- You only have about a minute between tasks or meetings.
Not ideal when...
- You cannot leave your desk area or need something very office-subtle.
- You want a nearly effortless reset that will not elevate breathing much.
- You are in a crowded office or tight workspace.
Pairs well with...
a chest-opening or shoulder reset after long sitting
Better than X when...
Longer break routines when you only have 60 seconds and need immediate value.
Office-clothes alternative
Sit-to-Stand or Seated March are easier alternatives when office clothes or limited space make this awkward.
Compound movement primarily engaging gluteals, hamstrings, erector spinae
MET 3.5 (derived), 1.0x walking
Joint ROM: 55%, posture benefit: 65%
Requires open floor space
gluteals
hamstrings
erector spinae
for 10 reps · roughly 0.5 min of brisk walking for a 70 kg person
46
5 reps
46
10 reps
46
15 reps
46
20 reps
46
30 reps
“Glute Bridge scores 46/100, strongest in metabolic cost. Needs open space.”
- Metabolic cost varies with body weight and fitness level
- mobility value, desk practicality are estimated, not directly measured
Measured (2)
- gluteals activation
- hamstrings activation
Derived (3)
- MET value
- erector spinae activation
- caloric expenditure
Modeled (3)
- joint ROM
- posture correction
- desk practicality
Estimating energy expenditure during bodyweight resistance exercise
Journal of Sports Sciences (2019)
MET values specific to bodyweight resistance exercises at various intensities
Electromyographic activity in the gluteus medius, gluteus maximus, biceps femoris, vastus lateralis, vastus medialis and rectus femoris during the Monopodal Squat, Forward Lunge and Lateral Step-Up exercises
José M. Muyor, Isabel Martín-Fuentes, ... José A. Antequera-Vique
PLOS ONE (2020) · Vol. 15(4) · pp. e0230841
EMG activation data for squats, lunges, step-ups, and deadlifts