Glute Bridges with Abduction at the Top

Glute bridges with abduction at the top using a resistance band are an effective way to target the glutes, hamstrings, and outer thighs while improving hip stability and overall lower body strength. The band adds extra resistance, increasing muscle activation during the movement.

How to Perform Glute Bridges with Abduction at the Top

Follow these steps to perform glute bridges with abduction using a resistance band:

• Step 1: Place a resistance band around your thighs just above your knees and lie on your back with your knees bent and feet flat on the floor, hip-width apart.
• Step 2: Engage your core and press through your heels to lift your hips off the ground until your body forms a straight line from your shoulders to your knees.
• Step 3: At the top of the bridge, push your knees outward against the band to perform an abduction movement, squeezing your glutes.
• Step 4: Bring your knees back to the original bridge position while maintaining tension in the band.
• Step 5: Lower your hips back down to the floor with control and repeat for the desired number of repetitions.

Tips to Perform Glute Bridges with Abduction at the Top

• Keep your core engaged throughout the movement to maintain stability.
• Press through your heels to maximize glute activation.
• Avoid arching your lower back and keep your spine neutral.
• Perform the abduction with control, resisting the urge to let the band snap your knees inward.
• Use a stronger resistance band as you progress to increase difficulty.