Wall Bridge | Illustrated Exercise Guide

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 starting 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.

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Exercise Benefits

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.

Wall Bridge Demonstration

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.

Calories Burned

To calculate the number of calories burned doing the wall bridge, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Heel beats
Cossack squat
Alternating dumbbell swing
Diamond kicks

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