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Hip · Strengthening

Single-leg Glute Bridge with Isometric Abduction

Single-leg glute bridge with isometric abduction, 3 sets, 8 repetitions per leg, hold 5 seconds in abduction

Illustration of the Single-leg Glute Bridge with Isometric Abduction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per leg

Duration: Hold for 5 seconds in abduction

Description: Lie on your back, with one leg bent on the ground and the other leg lifted in abduction. Lift your pelvis by contracting the gluteal muscles on the grounded leg, while keeping the lifted leg apart and stable for 5 seconds. Slowly lower back down and repeat on the other side.

Tips: Keep your back straight and avoid excessive arching of the spine. Control the movement to prevent losing balance and breathe regularly.

Progression: Gradually increase the hold time in abduction up to 10 seconds as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
None
Starting position
Lying on the back, one leg bent on the ground, the other leg lifted in abduction
Clinical goal
Strengthen gluteal muscles and stabilize the hip
Also known as
single-leg glute bridge with lateral leg lift, unilateral pelvic lift with abduction, single-leg bridge 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.