Procaryote
Hip · Strengthening

Glute Bridge with Hip Adduction

Glute bridge with hip adduction, 3 sets, 12 repetitions

Illustration of the Glute Bridge with Hip Adduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Lie on your back with knees bent and feet flat on the ground, bring your knees together (adduction). Slowly lift your pelvis by contracting your glutes until your body forms a straight line from shoulders to knees, then gently lower back down.

Tips: Keep your abdominals engaged to protect the lower back and maintain your knees close together throughout the movement. Perform the movement slowly and control the descent to maximize effectiveness.

Progression: Gradually increase the number of repetitions or add slight resistance between the knees as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, pillow, ball
Starting position
Lying on back, knees bent, feet on the ground, knees close together
Clinical goal
Strengthening of gluteal muscles and hip stabilization
Also known as
pont fessier avec serrage des genoux, élévation de bassin avec adduction, bridge hanche serrée

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.