Primary muscles: Glutes
Secondary muscles: Thighs, core
Equipment: No equipment
WALL BRIDGE INSTRUCTIONS
1. Lie on your back with your arms by your sides, plant the soles of your feet on a wall, with your feet hip width apart, knees bent, legs at a 90 degree angle, and your thighs perpendicular to the floor.
2. Squeeze your glutes and raise your hips as high as you can.
3. Return to the staring position and repeat until the set is complete.
PROPER FORM AND BREATHING PATTERN
Keep your core engaged and breathe out as you squeeze the glutes and lift your butt off the floor. Maintain your upper body relaxed and inhale as you return to the starting position.
The wall bridge is a modified version of the glute bridge that targets and strengthens the glutes to an even greater degree. This exercise also improves your hips range of motion, boosts circulation, and tones your core and thighs.
SETS AND REPS
Do 2 or 3 sets of 10 to 16 repetitions. To keep challenging your muscles, add modified versions of the wall bridge, like the glute bridge, the advanced bridge and the single leg bridge, to your lower body circuits.
To calculate the number of calories burned doing the wall bridge, enter your weight and the duration of the exercise: