Glute Bridge With Abduction Bodyweight
Want an exercise that strengthens both your glutes and your core? Try the glute bridge with abduction. This exercise is a fantastic way to target multiple muscle groups at the same time, with a focus on the glutes and abductors, while also improving core stability.
Execution
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1
Lie on your back on a comfortable surface, with your knees bent and your feet flat on the floor, hip-width apart.
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2
Place your arms alongside your body with your palms facing down.
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3
Press your heels into the floor and lift your hips toward the ceiling until your body forms a straight line from your shoulders to your knees.
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4
When you reach the top of the bridge, push your knees outward without allowing your hips to lower.
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5
Return to the starting position by bringing your knees back together and slowly lowering your hips toward the floor.
Benefits
- Strengthens and shapes the glutes.
- Improves hip stability and mobility.
- Strengthens the muscles around the hips and lower back, which may contribute to better posture and reduced back pain.
Common Mistakes
- ! Lifting the hips too high or too low. Make sure your body forms a straight line from your shoulders to your knees at the highest point.
- ! Not actively pushing the knees outward during the abduction. This reduces the effectiveness of the exercise for the abductors.
Targeted Muscles
This exercise primarily targets the gluteus maximus, the abductors, the muscles on the sides of your hips, and to a lesser extent the hamstrings and core.
Possible Alternatives
- To increase the intensity, you can place a resistance band around your knees during the exercise.
- For an extra challenge, you can keep one leg straight while performing the bridge, known as the single-leg glute bridge.
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