HomeHome Glute Bridge Ladder
A 25-minute home glute session for women built entirely on bridge variations. Low glute bridges at 25 reps, marches, hip abductions and alternating leg raises progress the same movement from easy to hard, loading the glutes and hamstrings without a single weight.
Home Glute Bridge Ladder at a glance
- Level
- Intermediate
- Duration
- 25 minutes
- Exercises
- 4
- Estimated burn
- ~240 kcal
- Equipment
- None — floor space only
- Muscles worked
- Glutes, Hamstrings, Core
- Category
- Home
- Made for
- Women
- Price
- Free
4 exercises in Home Glute Bridge Ladder
- 4 × 25
- 4 × 20
- 3Bridge hip abduction4 × 20
- 4Bridge with alternating leg raise3 × 16
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Home Glute Bridge Ladder
Drive through the heels and pause a full second at the top of every rep. Rest 45 seconds. The ladder is the progression: when 25 standard bridges feel easy, spend more of the session on the single-leg and abduction variations instead.
Home Glute Bridge Ladder — questions
How long does Home Glute Bridge Ladder take?
About 25 minutes from the first set to the last. The session contains 4 exercises and burns roughly 240 kcal for an average trainee.
What equipment do you need for Home Glute Bridge Ladder?
None — floor space only. The session is built around Low Glute Bridge On Floor, Glute Bridge March, Bridge hip abduction and more, and every exercise comes with a demo video in the GymiaFit app.
Is Home Glute Bridge Ladder suitable for beginners?
Home Glute Bridge Ladder is graded intermediate. You should already be comfortable with the basic movement patterns before running it. Beginners can use it with lighter loads, fewer sets and longer rest, or start with a beginner session in the same category first.
Which muscles does Home Glute Bridge Ladder work?
Glutes, Hamstrings, Core. 4 exercises, starting with Low Glute Bridge On Floor, Glute Bridge March, Bridge hip abduction.
Is Home Glute Bridge Ladder free?
Yes. Home Glute Bridge Ladder is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Home Glute Bridge Ladder into the GymiaFit app — free, no account tricks, no paywall.
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