Exercise Library
Bridge Hip Abduction
This exercise involves lying on your back in a glute bridge position and lifting the hips while simultaneously pressing the knees outward into abduction. The movement is performed in a controlled manner, keeping the hips elevated as the legs move apart and together, emphasizing glute engagement and hip stability throughout.
Primary muscle
Gluteus maximus and gluteus medius
Equipment
Bodyweight
Category
Glutes
How to Do the Bridge Hip Abduction
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- Loop a resistance band around your thighs just above the knees, if using one.
- Brace your core and drive through your heels to lift your hips into a bridge position.
- Hold the bridge with your hips fully extended and body in a straight line from shoulders to knees.
- Press your knees outward against the band resistance, opening them into abduction.
- Pause briefly at the widest point of the abduction.
- Bring your knees back together under control while keeping your hips lifted.
- Lower your hips back to the floor after completing the desired reps.
Common Mistakes
- Dropping the hips during the abduction: Letting your hips sag while pressing your knees out removes glute tension from the bridge portion. Keep your hips elevated and level throughout.
- Using momentum to snap the knees open: Quickly popping the knees outward instead of a controlled press reduces muscle engagement. Move your knees apart with a steady, deliberate motion.
- Overarching the lower back: Pushing the hips too high and arching the spine shifts stress away from the glutes. Rise until your body forms a straight line, not beyond.
- Letting the feet slide outward: Allowing your feet to drift apart on the floor reduces the resistance felt by the outer hips. Keep your feet planted in place as your knees move.
Track This Exercise in the App
Log your bridge hip abduction sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.