How to Do a Glute Bridge Abduction for the Glute Medius and Other Hip Stabilizers
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What is a Glute Bridge Abduction?
A glute bridge abduction is a lower body exercise that combines a glute bridge with a lateral knee-opening movement using a resistance band. This move targets the glutes, hips, and core while improving hip stability and control.
The glute bridge portion works to extend the hips and strengthen the glute muscles, while the abduction (pushing the knees outward) activates the glute medius and other hip stabilizers. It’s a popular choice for athletes, beginners, and anyone looking to improve their glute engagement in squats, deadlifts, and other compound lifts.
How to Do a Glute Bridge Abduction
Place a resistance band or glute bands just above your knees. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
Work your way up to rest on the top of your shoulders. Keep your hips from sagging and brace your core.
Drive through your heels, lifting your hips up at a slight angle. Engage your glutes and core so your body moves as one unit.
At the top of the bridge, push your knees outward against the band in a controlled motion, going just past the outside of your shoes.
Bring your knees back in and slowly lower your hips toward your heels.
Perform the desired number of reps, maintaining control throughout.
Avoid leading with your stomach when lifting your hips, as this can cause lower back strain. Move as one unit by engaging your core and glutes together.
Muscles Worked During the Glute Bridge Abduction
Primary: Gluteus Maximus, gluteus medius, gluteus minimus
Secondary: Hamstrings, hip abductors, core stabilizers, lower back muscles
The abduction portion specifically targets the side glute muscles, which play a key role in hip stability, balance, and proper knee alignment.
Alternatives to the Glute Bridge Abduction
If you want to target similar muscles, try these alternatives:
Banded Side-Lying Clamshell: Isolates the glute medius with minimal equipment.
Hip Thrust with Abduction: Similar to the glute bridge abduction but with greater range of motion.
Cable Hip Abductions: Allows for progressive overload and varied resistance angles.
Monster Walks or Lateral Band Walk: Great for hip activation and stability.
