Wide Glute Bridge
Expert Advice
Press through the heels and externally rotate your hips to maximize glute activation.
How-to-do Steps
- Lie on your back with your knees bent and feet placed wider than hip-width apart.
- Drive through your heels to lift your hips off the ground, forming a straight line from knees to shoulders.
- Squeeze your glutes at the top of the movement.
- Lower your hips back down to the starting position.
- Repeat for the desired number of repetitions.
Track Wide Glute Bridge in FitAI
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Muscles Worked
Wide Glute Bridge primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Wide Glute Bridge work?
Wide Glute Bridge primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Wide Glute Bridge?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Wide Glute Bridge suitable for beginners?
Yes, Wide Glute Bridge is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
