Banded Glute Bridge with Abduction

Body region

• Glutes
• Legs

Muscles

Main

• Gluteus Maximus
• Gluteus Medius
• Gluteus Minimus

Helps

• Tensor Fasciae Latae
• Adductor Magnus
• Biceps Femoris
• Semitendinosus
• Semimembranosus

Holds

• Rectus Abdominis
• Transversus Abdominis

Equipment

• Resistance Band

Technique

1. Place a loop band just above the knees and lie on your back with feet flat, hip-width apart.
2. Lift your hips into a bridge and hold the top position.
3. Open both knees outward against the band, then bring them back together.
4. Repeat the abduction pulses, then lower the hips under control.

Cues

• Keep the hips high through the whole set of pulses.
• Press the knees apart without rocking the pelvis.
• Squeeze the glutes at the top.

Common mistakes

• Dropping the hips between pulses.
• Over-arching the lower back.
• Shifting weight onto the toes.

Alternatives

• Banded Glute Bridge
• Glute Bridge