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Hip · Strengthening

Glute Bridge with Hip Abduction

Glute bridge with hip abduction, 3 sets, 10 repetitions, hold 2 seconds at the top

Illustration of the Glute Bridge with Hip Abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Hold: 2 seconds at the top position

Description: Lie on your back with knees bent and feet flat on the floor. Slowly lift your pelvis by contracting your glutes, then gently spread your knees outward (hip abduction) while maintaining the top position for 2 seconds before lowering in a controlled manner.

Tips: Keep your back straight and avoid excessive arching. Control the movement to maximize effectiveness and protect your joints.

Progression: Gradually increase the number of repetitions or the duration of the hold at the top as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Lying on the back with knees bent and feet flat on the floor
Clinical goal
Strengthening of gluteal muscles and hip stabilization
Also known as
pelvic lift with knee spreading, spread glute bridge, hip abduction bridge

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.