Wide Glute Bridge Hold
The Wide Glute Bridge Hold mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Optional Equipment
Wide Glute Bridge Hold Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hamstrings
How to do the Wide Glute Bridge Hold
Setup
Lie flat on your back on a mat.
Bend your knees, keeping your feet planted on the floor.
Position your feet wider than shoulder-width apart to emphasize the outer glutes and abductors.
Execution
Drive through your heels to lift your hips off the floor until your body forms a straight line from your knees to your shoulders.
Squeeze your glutes tightly at the top of the movement.
Maintain this elevated, contracted position for the specified duration.
Keep your core braced and neutral spine throughout the hold.
Wide Glute Bridge Hold FAQs
What muscles does the Wide Glute Bridge Hold work?
The Wide Glute Bridge Hold mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Wide Glute Bridge Hold?
None. The Wide Glute Bridge Hold is a bodyweight exercise, so you can do it anywhere.
What workout day should the Wide Glute Bridge Hold go on?
It belongs on leg day in a push/pull/legs routine.
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