Glute Bridge Calorie Calculator — How Many Calories Do Glute Bridges Burn?
Calculate how many calories glute bridges and hip thrusts burn based on your body weight, number of reps, and exercise variation. Uses MET-based formula from the Compendium of Physical Activities.
Glute Bridge Exercise Data
MET Value: 3.5 — Standard Glute Bridge
~20 reps per minute · Est. 1.0 min active time
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About the Glute Bridge Calorie Calculator
Learn more about the calculator and its creator
Jonas
Glute bridges and hip thrusts are fundamental to my strength and injury prevention work. I built this calculator to help athletes and gym-goers understand the calorie cost of posterior chain training.
Glute bridges burn approximately 3.5–5 calories per minute depending on variation and body weight. A 70 kg person performing a Standard Glute Bridge burns ~4.1 calories per minute (MET 3.5), while the Barbell Hip Thrust raises that to ~5.8 cal/min (MET 5.0) due to additional resistance and a larger range of motion.
Calories Burned by Rep Count and Body Weight
The table below shows estimated calories burned for the Standard Glute Bridge (MET 3.5, 20 reps/min)
across common rep counts and body weights. Formula: Calories = 3.5 × Weight (kg) × (Reps ÷ 20 ÷ 60).
| Reps | 60 kg (132 lbs) | 70 kg (154 lbs) | 80 kg (176 lbs) | 90 kg (198 lbs) |
|---|---|---|---|---|
| 10 reps | 1.75 kcal | 2.04 kcal | 2.33 kcal | 2.63 kcal |
| 20 reps | 3.50 kcal | 4.08 kcal | 4.67 kcal | 5.25 kcal |
| 30 reps | 5.25 kcal | 6.13 kcal | 7.00 kcal | 7.88 kcal |
| 50 reps | 8.75 kcal | 10.21 kcal | 11.67 kcal | 13.13 kcal |
| 100 reps | 17.50 kcal | 20.42 kcal | 23.33 kcal | 26.25 kcal |
Calorie Burn by Variation
Different bridge and hip thrust variations carry different MET values. The barbell hip thrust burns significantly more per rep because of added external load and a greater hip extension range of motion.
| Variation | MET | Cal/min (70 kg) | Cal per 20 reps (70 kg) |
|---|---|---|---|
| Standard Glute Bridge | 3.5 | 4.08 kcal | 4.08 kcal |
| Single-Leg Bridge | 4.5 | 5.25 kcal | 7.00 kcal |
| Barbell Hip Thrust | 5.0 | 5.83 kcal | 9.72 kcal |
Single-Leg Bridge: 20 reps at 15/min = 20/15/60 = 0.0222h → 4.5 × 70 × 0.0222 = 7.0 kcal. Barbell Hip Thrust: 20 reps at 12/min = 20/12/60 = 0.0278h → 5.0 × 70 × 0.0278 = 9.7 kcal.
How the Glute Bridge Calorie Calculator Works
This calculator applies the MET (Metabolic Equivalent of Task) formula from the Compendium of Physical Activities (Ainsworth et al.):
Calories = MET × Weight (kg) × Time (hours)
Because glute bridges are counted in reps rather than minutes, the active time is derived from the rep count and the estimated pace for each variation:
Time (hours) = Reps ÷ Reps_per_minute ÷ 60
Example:
A 70 kg person performs 20 Standard Glute Bridges at 20 reps/min:
- Time = 20 ÷ 20 ÷ 60 = 0.0167 hours
- Calories = 3.5 × 70 × 0.0167 = 4.1 kcal
Glute Bridge vs Hip Thrust: Calorie and Muscle Differences
The floor-based Glute Bridge uses bodyweight only, limiting the total load on the glutes and producing a MET of 3.5. The Barbell Hip Thrust elevates the upper back on a bench, allowing heavier external loading and a fuller range of hip extension — raising the MET to 5.0 and increasing per-rep calorie burn by up to 140%.
From a muscle activation standpoint, the hip thrust generates higher peak glute force at full hip extension because the resistance remains perpendicular to the body throughout the movement. The floor bridge, by contrast, reduces glute tension near full extension due to the floor limiting the range of motion.
For maximum calorie burn per session, the Barbell Hip Thrust is the superior choice. For rehabilitation, beginners, or warm-up purposes, the Standard Glute Bridge remains the preferred starting point.
Input Parameters
-
1
Body Weight
Enter your weight in kg (metric) or lbs (imperial). The calculator converts automatically. Heavier individuals burn more calories for the same number of reps.
-
2
Number of Reps
Enter the total reps performed across all sets. Use the quick-pick buttons for 10, 20, 30, or 50 reps, or type any value up to 300.
-
3
Bridge Variation
Choose Standard Glute Bridge (MET 3.5), Single-Leg Bridge (MET 4.5), or Barbell Hip Thrust (MET 5.0). Each has a different metabolic demand and estimated pace.
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Frequently Asked Questions
Glute bridges burn approximately 3.5–5 calories per minute depending on variation and body weight. A 70 kg person burns about 4.1 cal/min doing Standard Glute Bridges (MET 3.5), 5.25 cal/min for Single-Leg Bridges (MET 4.5), and 5.83 cal/min for Barbell Hip Thrusts (MET 5.0).
100 Standard Glute Bridges burn approximately 17–26 calories depending on body weight. At MET 3.5 and 20 reps per minute, a 60 kg person burns ~17.5 cal, a 75 kg person burns ~21.9 cal, and a 90 kg person burns ~26.3 cal. Barbell Hip Thrusts burn significantly more per 100 reps due to the higher MET and slower pace.
Glute bridges are a moderate-intensity exercise with a MET of 3.5–5.0, so they burn fewer calories than dynamic exercises like burpees (MET 8.0) or squats (MET 5.0–6.0). Their primary value is posterior chain strength and glute activation rather than calorie expenditure. For calorie burning, pair them with compound movements and cardio.
Barbell Hip Thrusts (MET 5.0) burn approximately 43% more calories per rep than Standard Glute Bridges (MET 3.5) when performed at the same relative intensity. The difference comes from the additional load, larger range of motion, and greater total muscle recruitment. A 70 kg person burns ~4.1 cal per 20 bridges vs ~9.7 cal per 20 hip thrusts.
Squats burn more calories than glute bridges — approximately 5.0–6.0 MET for squats vs 3.5 for standard glute bridges. However, glute bridges and hip thrusts provide superior glute muscle activation per calorie burned. For calorie burning, prioritise squats; for glute development, include both.
How many calories do glute bridges burn?
How many calories do 100 glute bridges burn?
Do glute bridges burn many calories?
What is the difference in calories between glute bridges and hip thrusts?
Are glute bridges or squats better for burning calories?
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