Resistance-Band Glute Bridge Abduction
Strengthen glutes & hips with resistance! Glute bridge meets abduction for a targeted burn. Level up your lower body routine!
The Resistance-Band Glute Bridge Abduction is a compound exercise that mainly works the hip abductors (outer thighs) and glutes & hips, with help from the lower back. You'll need: resistance bands.
Required Equipment
Resistance-Band Glute Bridge Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae)
Resistance-Band Glute Bridge Abduction Variations and Alternatives
How to do the Resistance-Band Glute Bridge Abduction
Place a resistance band just above your knees. Lie on your back with your arms by your sides, knees bent, and feet flat on the ground about hip-width apart.
Push through your heels to lift your hips off the ground, squeezing your glutes at the top of the movement to perform a glute bridge.
While your hips are raised, push your knees outward against the resistance band to perform the abduction. Your glutes should be engaged and feel the resistance.
Hold the outward knee position briefly, then bring your knees back to the starting position while keeping your hips elevated.
Lower your hips back to the ground to return to your starting position.
Repeat the movement for the desired number of repetitions and sets.
When performing the exercise, ensure your movements are controlled, especially when returning to the original position to prevent the band from snapping your knees back together too quickly. Maintain a consistent tension on the resistance band throughout the exercise.
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Resistance-Band Glute Bridge Abduction FAQs
What muscles does the Resistance-Band Glute Bridge Abduction work?
The Resistance-Band Glute Bridge Abduction mainly works the hip abductors (outer thighs) and glutes & hips, with help from the lower back. The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Resistance-Band Glute Bridge Abduction?
Resistance bands.
Is the Resistance-Band Glute Bridge Abduction a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Resistance-Band Glute Bridge Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Resistance-Band Glute Bridge Abduction variations and alternatives?
Similar exercises include the Band Cross Abduction, Band Deadlift, Loop-Band Standing Hip Abduction and Band Hip Adduction.
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