100 Glute Bridges: How Many Calories Do You Burn?
Find out exactly how many calories 100 glute bridges burn based on body weight and variation. Includes tables for standard, single-leg, and barbell hip thrust versions.
100 glute bridges burn approximately 16–69 calories depending on your body weight and which variation you perform. For a 70 kg person, the expected calorie burn is:
- Standard Glute Bridge: ~20 calories
- Single-Leg Bridge: ~35 calories
- Barbell Hip Thrust: ~49 calories
These estimates use the MET (Metabolic Equivalent of Task) formula. Use our Glute Bridge Calorie Calculator to get a result personalised to your exact weight and variation.
Calories Burned Doing 100 Glute Bridges by Body Weight
The tables below break down calorie burn for 100 reps across all three variations and six common body weights.
Standard Glute Bridge (MET 3.5, 20 reps/min)
Active time for 100 reps: 100 ÷ 20 ÷ 60 = 0.0833 hours (5 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 16.0 cal |
| 60 kg (132 lb) | 17.5 cal |
| 70 kg (154 lb) | 20.4 cal |
| 80 kg (176 lb) | 23.3 cal |
| 90 kg (198 lb) | 26.3 cal |
| 100 kg (220 lb) | 29.2 cal |
Single-Leg Bridge (MET 4.5, 15 reps/min)
Active time for 100 reps: 100 ÷ 15 ÷ 60 = 0.1111 hours (6.7 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 27.5 cal |
| 60 kg (132 lb) | 30.0 cal |
| 70 kg (154 lb) | 35.0 cal |
| 80 kg (176 lb) | 40.0 cal |
| 90 kg (198 lb) | 45.0 cal |
| 100 kg (220 lb) | 50.0 cal |
Barbell Hip Thrust (MET 5.0, 12 reps/min)
Active time for 100 reps: 100 ÷ 12 ÷ 60 = 0.1389 hours (8.3 minutes)
| Body Weight | Calories Burned |
|---|---|
| 55 kg (121 lb) | 38.2 cal |
| 60 kg (132 lb) | 41.7 cal |
| 70 kg (154 lb) | 48.6 cal |
| 80 kg (176 lb) | 55.6 cal |
| 90 kg (198 lb) | 62.5 cal |
| 100 kg (220 lb) | 69.4 cal |
How Long Does It Take to Do 100 Glute Bridges?
The time to complete 100 reps varies significantly by variation, as each type is performed at a different pace:
| Variation | Reps per Minute | Time for 100 Reps |
|---|---|---|
| Standard Glute Bridge | ~20 reps/min | ~5 minutes |
| Single-Leg Bridge | ~15 reps/min | ~6.7 minutes |
| Barbell Hip Thrust | ~12 reps/min | ~8.3 minutes |
These figures represent continuous active movement time — they do not include rest periods between sets. In practice, 100 reps might be split across 4–5 sets of 20–25 reps each, with 60–90 seconds of rest between sets, making the total workout time 12–20 minutes.
How Do 100 Glute Bridges Compare to Other Exercises?
100 glute bridges are a moderate calorie-burning activity. For context, a 70 kg person completing 100 reps of other common gym exercises burns:
| Exercise | 100 Reps (70 kg) | Notes |
|---|---|---|
| Standard Glute Bridge | 20.4 cal | Slow, controlled, bodyweight |
| Lunge | ~23 cal | MET 3.5–5.0, moderate pace |
| Squat | ~28 cal | MET 5.0, faster pace |
| Burpee | ~58 cal | MET 8.0, full-body explosive |
| Box Jump | ~58 cal | MET 10.0, plyometric |
The glute bridge's primary advantage is not calorie burn per rep — it is the unparalleled specificity of posterior chain loading. No other bodyweight exercise achieves the same peak glute activation at full hip extension.
Tips for Maximising Calories Burned Per Set
To increase the metabolic demand of your glute bridge sets without changing the rep count:
1. Pause at the top for 1–2 seconds Holding the peak position extends active time per rep and forces the glutes to maintain maximum isometric contraction. This increases calorie burn by roughly 15–25% per rep compared to bouncing through the movement.
2. Use a slow eccentric (3-second descent) Lowering your hips slowly increases time under tension and total metabolic cost. A 3-second eccentric + 1-second pause at the top adds approximately 4 extra seconds of muscle activation per rep — significant over 100 reps.
3. Add progressive overload Progressing from bodyweight to a resistance band, then to a barbell hip thrust, increases MET from 3.5 to 5.0. Over 100 reps, this nearly doubles the calorie burn for the same number of reps.
4. Reduce rest between sets Shorter rest intervals (30–45 seconds vs 90 seconds) keep your heart rate elevated between sets, adding cardiovascular calorie burn on top of the muscular component.
5. Superset with a dynamic exercise Pairing glute bridges with box jumps, jump squats, or Romanian deadlifts between sets elevates overall session calorie burn while maintaining the targeted glute development benefit.
The Calorie Formula Used
All values in this article use the MET formula:
Calories = MET × Weight (kg) × (Reps ÷ Reps_per_minute ÷ 60)
For 100 Standard Glute Bridges at 70 kg:
Calories = 3.5 × 70 × (100 ÷ 20 ÷ 60) = 3.5 × 70 × 0.0833 = 20.4 kcal
For the most accurate personalised result, use our Glute Bridge Calorie Calculator.
Related Guides
- Glute Bridge Calorie Formula — Full breakdown of MET values and the calculation method
- Hip Thrust vs Squat: Calories Burned — Which posterior chain exercise burns more?
- Glute Bridge Calorie Calculator — Personalised result for any rep count
- Squat Calorie Calculator — Compare with compound squat movements