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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Glutes
- Secondary muscles
- Lower back Biceps
Chair Frog Feet Elevated Glute Bridge Bodyweight
4 steps Updated 29/08/2026
Chair Frog Feet Elevated Glute Bridge Bodyweight is a bodyweight exercise targeting Glutes (gluteus maximus, gluteus mideus), Adductors (Adductor Longus using chair.
Step by step
How to perform it
- Lie on your back with your heels placed on the edge of a chair, legs bent, and the soles of your feet touching each other in a frog position.
- Position your arms by your sides with your palms facing down for stability.
- Engage your core and glutes to lift your hips off the floor until your body forms a straight line from your shoulders to your knees.
- Hold the position briefly at the top, squeezing your glutes, then slowly lower your hips back to the floor. Repeat for the desired number of repetitions.
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Variations and related exercises
3 Leg Dog Pose
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
Last updated: 29/08/2026
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Chair Frog Feet Elevated Glute Bridge Bodyweight
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