# Banded Glute Bridge with Abduction

URL: https://heatsy.app/ex/banded-glute-bridge-with-abduction

Also known as: Banded Hip Bridge with Abduction, Glute Bridge with Band Abduction, Band 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](https://heatsy.app/ex/banded-glute-bridge)
- [Glute Bridge](https://heatsy.app/ex/glute-bridge)