Bridge Hip Abduction
Description
The bridge hip abduction performs a glute bridge while actively pushing the knees outward (hip abduction). A band around the knees provides resistance. It activates both the gluteus maximus (bridge) and gluteus medius (abduction) simultaneously.
Muscle Group
Equipment Required
Bridge Hip Abduction Instructions
- Place a mini band around both thighs above the knees.
- Lie on your back, knees bent, feet flat.
- Bridge your hips up while pushing your knees outward against the band.
- Squeeze both glute max and glute medius at the top.
- Lower under control while maintaining outward knee pressure.
- The band adds abduction resistance throughout.
- Aim for 12 to 20 reps.
- Excellent glute activation exercise.
Bridge Hip Abduction Form & Visual
Bridge Hip Abduction Benefits
- Activates glute max and medius simultaneously
- Band adds abduction challenge
- Excellent warm-up before leg training
- Builds complete glute activation
- Develops hip stability
- Easy to set up
Bridge Hip Abduction Muscles Worked
- Gluteus maximus (bridge)
- Gluteus medius (abduction)
- Hamstrings
- Core (stabilizer)
Bridge Hip Abduction Variations & Alternatives
- Glute Bridge (no abduction)
- Resistance Band Clamshell
- Barbell Hip Thrust
- Glute March
- Banded Hip Thrust
