Glute Bridge Wide Leg
The glute bridge wide leg is a variation of the glute bridge with a wider foot stance, which shifts some emphasis to the adductors and outer glutes. The wider position engages the inner thigh muscles more directly while still primarily targeting the glutes.
How to do it
- Lie on your back with your knees bent and feet spread wider than shoulder-width apart.
- Point your toes slightly outward.
- Drive through your heels to lift your hips toward the ceiling.
- Squeeze your glutes at the top and hold briefly.
- Lower your hips back to the floor and repeat.
Form cues
- Keep your heels firmly on the ground
- Drive hips up by squeezing your glutes
- Maintain a neutral spine throughout
- Keep your knees aligned with your toes
- Pause briefly at the peak of the lift
Breathing: Exhale as you lift your hips, and inhale slowly as you return to the floor.
Common mistakes
- Arching the lower back, which can cause strain instead of glute engagement
- Lifting with the heels off the floor, which shifts focus away from the glutes
- Moving too quickly, preventing full muscle activation at the top
- Letting knees cave inward, which reduces stability and targets the wrong muscles
Muscles worked
Primary: glutes. Secondary: adductors, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 10–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp pain in your lower back, stop the movement and check your form.
- If you experience discomfort in your knees, adjust your foot width to a more neutral position.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this in my lower back?
You may be over-arching your spine. Focus on tucking your pelvis slightly and using your glutes to drive the movement rather than your back.
How wide should my feet be?
Place them slightly wider than your shoulders; adjust until you feel a comfortable stretch in your inner thighs without discomfort in your knees.
Can I do this every day?
Yes, it is a low-impact movement, but listen to your body and take rest days if your muscles feel overly sore or fatigued.