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Glutes · Intermediate

Bridge Hip Abduction

Glute bridge held while both knees press outward for combined hip extension and abduction control.

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Bridge Hip Abduction demonstration

Exercise overview

Training details

GlutesHamstringsAbs

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your back with both knees bent and feet flat about hip width.
  2. 02Brace the trunk and lift the hips into a bridge without arching the lower back.
  3. 03Keep both feet planted and press both knees outward a small distance.
  4. 04Return the knees to neutral without letting them collapse inward or the pelvis drop.
  5. 05Repeat the controlled outward press while maintaining the bridge, then lower slowly.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionGlute BridgeRelated variationPelvic Tilt Into BridgeRelated variationResistance Band Glute Bridge AbductionRelated variationResistance Band One Leg Glute BridgeRelated variationRolling BridgeRelated variationSingle Leg Glute Bridge with External Rotation

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Alternatives

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