Against-Wall Glute Bridge Abduction
Strengthen glutes & hips! This bridge variation adds abduction, intensifying the burn and building stability.
The Against-Wall Glute Bridge Abduction mainly works the glutes & hips and hip adductors (inner thighs), with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Against-Wall Glute Bridge Abduction Muscles Worked
Primary
Glutes (gluteus maximus); Hip Adductors
Secondary
Hamstrings; Abdominals (rectus abdominis)
Against-Wall Glute Bridge Abduction Variations and Alternatives
How to do the Against-Wall Glute Bridge Abduction
Begin by lying on your back with your arms flat on the floor for stability.
Place your feet against a wall, with your knees and hips bent at approximately 90-degree angles.
Press your heels into the wall and lift your hips off the ground, pushing through your glutes to enter a bridge position.
Once your body forms a straight line from shoulders to knees, press your knees outward against an imaginary resistance, focusing on using your glute and hip abductor muscles.
Hold the outward position for a moment, then bring your knees back to the starting position while still maintaining the bridge.
Repeat the knee movement for the desired number of repetitions, keeping the hips raised and the glutes engaged throughout the set.
After completing a set, carefully lower your hips back to the floor.
Be sure to keep your core engaged and avoid overextending your lower back during the exercise. The hip abduction adds an extra challenge to the glute bridge, targeting the muscles on the sides of your hips as well as the glutes.
Against-Wall Glute Bridge Abduction FAQs
What muscles does the Against-Wall Glute Bridge Abduction work?
The Against-Wall Glute Bridge Abduction mainly works the glutes & hips and hip adductors (inner thighs), with help from the hamstrings and core. The main muscles are the gluteus maximus and hip adductors.
What equipment do you need for the Against-Wall Glute Bridge Abduction?
None. The Against-Wall Glute Bridge Abduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Against-Wall Glute Bridge Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Against-Wall Glute Bridge Abduction variations and alternatives?
Similar exercises include the Bodyweight Standing Hip Extension, Hip Abduction Bridge, Hip Abduction Glute Bridge and Toes-Outward Knee Slide Wall Squat.
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