Wide Glute Bridge
Target your glutes with the Wide Glute Bridge! A simple yet effective exercise for a stronger, sculpted lower body.
The Wide Glute Bridge is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the quads and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Wide Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Wide Glute Bridge Variations and Alternatives
How to do the Wide Glute Bridge
Start by lying flat on your back with your knees bent and feet placed wider than hip-width apart, flat on the ground. Your arms should be laying flat alongside your body.
Squeeze your glutes and push through your heels to lift your hips off the ground until your knees, hips, and shoulders form a straight line.
Pause at the top of the movement, squeezing your glutes tightly, and ensure that you're not arching your back excessively.
Slowly lower your hips back down to the starting position.
Perform the desired number of repetitions and sets, ensuring that you maintain good form throughout the exercise.
It's important to keep your movements controlled, and always engage your core to help protect your lower back during the exercise. You can increase the intensity as you get stronger by adding weights or utilizing resistance bands.
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Wide Glute Bridge FAQs
What muscles does the Wide Glute Bridge work?
The Wide Glute Bridge mainly works the glutes & hips and hamstrings, with help from the quads and core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Wide Glute Bridge?
None. The Wide Glute Bridge is a bodyweight exercise, so you can do it anywhere.
Is the Wide Glute Bridge a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Wide Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Wide Glute Bridge variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Ka Glute Bridge, Bodyweight Chest Glute Bridge Press and Bottle-Weight Glute Bridge.
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