Glute Bridge Abduction Against Wall

Muscles worked

Setup

1. Lie on your back parallel to a wall with your knees bent and feet flat on the floor, hip-width apart.
2. Position your body so the outside of your knee and thigh on one side are flush against the wall.
3. Rest your arms flat on the floor by your sides with your palms down for stability.

How to do it

1. Exhale and drive through your heels to lift your hips until your body forms a straight line from shoulders to knees.
2. Simultaneously press the outside of your wall-side knee forcefully into the wall throughout the entire upward movement.
3. Hold the bridge at the top for 2 seconds, maintaining maximum outward pressure against the wall and squeezing your glutes.
4. Inhale as you slowly lower your hips back to the floor, keeping the wall-side leg engaged and in contact with the wall.

Form checklist

• Keep your lower back flat against the floor (no arching) before you begin the lift.
• Ensure the knee not touching the wall stays pointed straight up and does not cave inward.
• Maintain a neutral neck by keeping your gaze fixed on the ceiling.
• Keep constant tension against the wall; do not let your knee slide or lose pressure.

Pro tips

• Focus on a posterior pelvic tilt—tuck your tailbone toward your chin at the top of the movement to maximize glute contraction.
• Imagine you are trying to push the wall away from you with your outer thigh to intensify the mind-muscle connection with the glute medius.

Make it harder

• Perform the movement as a single-leg bridge by lifting the foot of the wall-side leg slightly off the floor while still pressing the knee into the wall.
• Place a small resistance band around your knees to add extra tension to the non-wall side.

Frequently asked

What muscles does the glute bridge abduction against wall work?

The glute bridge abduction against wall primarily targets the glutes, and also works the abs, hamstrings, obliques, and quadriceps as secondary muscles.

What equipment do you need for the glute bridge abduction against wall?

The glute bridge abduction against wall requires no equipment — just your body weight.

Is the glute bridge abduction against wall good for beginners?

Yes. The glute bridge abduction against wall is a beginner-friendly movement and a strong foundation to build on.

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