Glute Bridge Hip Abduction

Muscles worked

Setup

1. Place a mini resistance band just above your knees.
2. Lie flat on your back with your knees bent and feet flat on the floor, positioned hip-width apart.
3. Place your arms by your sides with palms facing down for stability.
4. Tuck your pelvis slightly to flatten your lower back against the floor and engage your core.

How to do it

1. Exhale and drive through your heels to lift your hips toward the ceiling until your body forms a straight line from shoulders to knees.
2. At the top of the bridge, push your knees outward against the resistance band while keeping your feet firmly planted.
3. Hold the abduction for one second, then slowly bring your knees back to hip-width under control.
4. Inhale as you slowly lower your hips back to the starting position, maintaining tension on the band.

Form checklist

• Keep your ribs tucked and core braced to prevent lower back arching.
• Ensure your weight remains in your heels rather than shifting to your toes.
• Maintain constant tension on the band; do not let your knees cave inward at any point.
• Stop the bridge when your hips are level with your knees and shoulders to avoid overextending the spine.

Pro tips

• Pause and squeeze your glutes at the top of the bridge for a full second before starting the abduction to maximize muscle fiber recruitment.
• Focus on the 'mind-muscle connection' by imagining you are trying to tear the band apart with your outer thighs.
• Keep your chin slightly tucked toward your chest to help maintain a neutral spine throughout the lift.

Make it harder

• Perform the movement with your feet elevated on a bench or step to increase the range of motion.
• Add a 3-second isometric hold during the abduction phase at the top of every rep.

Frequently asked

What muscles does the glute bridge hip abduction work?

The glute bridge hip abduction primarily targets the glutes and hamstrings, and also works the obliques as secondary muscles.

What equipment do you need for the glute bridge hip abduction?

The glute bridge hip abduction uses resistance band.

Is the glute bridge hip abduction good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings