Glute bridge with abduction bodyweight

Category

Legs

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Gluteus Maximus, Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus

How to do it

1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
2. Engage your core and glutes and lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees.
3. While holding the bridge position, spread your knees apart as far as comfortable, keeping your feet flat on the floor.
4. Bring your knees back together, then lower your hips back to the starting position. Repeat for the desired number of repetitions.

Form tips

• Ensure your hips remain lifted and in line with your body during the abduction movement.
• Avoid letting your knees collapse inward; maintain control during the abduction movement.
• Focus on steady breathing, exhaling as you lift your hips and spread your knees, and inhaling as you lower your hips.