Hip Abduction Glute Bridge
Strengthen glutes & hips with this bridge variation! Abduct your hips while bridging for an extra burn.
The Hip Abduction Glute Bridge mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Hip Abduction Glute Bridge Muscles Worked
Primary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Hip Abduction Glute Bridge Variations and Alternatives
How to do the Hip Abduction Glute Bridge
Start by lying flat on your back with your knees bent, feet flat on the floor, and arms lying at your sides. This is the starting position.
Push through your heels to lift your hips off the ground until your knees, hips, and shoulders form a straight line. Squeeze your glutes at the top.
While keeping your hips raised, slowly move your knees outward, abducting the hips. Use your glute and hip muscles to control the movement.
Pause briefly with your knees apart, then slowly bring them back to the starting position, maintaining the bridge throughout.
Lower your hips back to the floor to return to the starting position.
Repeat for the desired number of repetitions and sets.
Tips: Ensure your movements are controlled and focused on the engagement of the hip and glute muscles. It's crucial to keep the hips stable and raised throughout the abduction phase to maintain the effectiveness of the exercise on the target muscle groups. To increase the difficulty of this exercise, you can place a resistance band around your thighs, just above your knees. This will apply additional tension during the hip abduction phase, further engaging the muscles.
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Hip Abduction Glute Bridge FAQs
What muscles does the Hip Abduction Glute Bridge work?
The Hip Abduction Glute Bridge mainly works the glutes & hips and hip abductors (outer thighs), with help from the hamstrings and core. The main muscles are the gluteus maximus and gluteus medius.
What equipment do you need for the Hip Abduction Glute Bridge?
None. The Hip Abduction Glute Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Abduction Glute Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Abduction Glute Bridge variations and alternatives?
Similar exercises include the Barbell Glute Bridge, Barbell Ka Glute Bridge, Bodyweight Chest Glute Bridge Press and Bottle-Weight Glute Bridge.
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