Modified Glute Bridge Office Chair Rehab
Gentle, accessible glute bridge variation suitable for rehab or office settings.
Glutes & HipsBeginnerStrengthExtension
At a glance
| Muscles worked | Primary: glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Extension |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~22 kcal |
How to do it
- Lie on your back with feet flat (or use a chair for foot support if needed).
- Drive through the heels to lift the hips into a bridge.
- Squeeze the glutes at the top.
- Lower with control.
- Repeat for desired reps.
Equipment
- Office Chair optional
Coaching tips
Benefits
Gentle, accessible glute bridge variation suitable for rehab or office settings.
Common mistakes
Avoid overextending the lower back or pushing through the toes.
Make it harder
Add a pause at the top or single-leg variation.
Make it easier
Reduce the range of motion.
Breathing
Exhale as you lift, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 15 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.