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Hip · Strengthening

Glute Bridge with Isometric Abduction

Glute bridge with isometric abduction, 3 sets, hold for 20 seconds, 30 seconds rest between sets

Illustration of the Glute Bridge with Isometric Abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds hold

Rest: 30 seconds between each set

Description: Lie on your back with knees bent and feet flat on the floor. Slowly widen your knees outward while maintaining the pelvis lifted in a bridge position. Keep this position by contracting the gluteal muscles and maintaining hip abduction.

Tips: Ensure your back remains straight and avoid excessive arching. Contract the gluteal muscles to stabilize the pelvis and control the knee abduction movement.

Progression: Gradually increase the hold duration by 5 seconds as the exercise becomes easier.

At a glance

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

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.