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how to do glute bridge with abduction

The glute bridge with abduction combines two moves: lifting your hips into a bridge, then opening your knees while you hold it. That works both the main glute muscles and those on the side of the hip in one set. It suits you if a plain glute bridge feels easy and you want more work without equipment. Compared with clamshells, it adds a bridge hold, so your glutes stay working the whole time. The limitation is that the hips often sink while the knees move, which reduces the effect.

▶ watch glute bridge with abduction on the dedicated video page

primary musclesabductors, glutes
also workshamstrings
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Place your arms at your sides with palms facing down.
  2. Engage your core and glutes and lift your hips towards the ceiling until your body forms a straight line from your shoulders to your knees.
  3. While holding the bridge position, spread your knees apart as far as comfortable, keeping your feet flat on the floor.
  4. Bring your knees back together, then lower your hips back to the starting position. Repeat for the desired number of repetitions.

how much: Start with 3 sets of 8–10 reps, and hold the bridge for two seconds after each knee opening before adding reps.

form tips from the wandelbar coaches

  • Push through your heels and keep your hips high while the knees open.
  • Keep your ribs down so the lift comes from your hips, not your lower back.
  • Open your knees evenly, as if pushing outward against a wall on each side.

common mistakes

  • Hips dropping as the knees open — lower the knees halfway and push hips up again.
  • Arching the lower back at the top — tuck your tailbone slightly and squeeze your glutes.
  • Feet rolling onto the outer edges — keep your big toes pressed into the floor.

make it easier or harder

easier
Do a plain glute bridge first and add knee openings once the bridge is steady.
harder
Hold the bridge for the whole set, opening and closing the knees without lowering the hips.
glute bridge with abduction: hips lifted, knees opened wide, feet flat
glute bridge with abduction — correct starting position

similar bodyweight exercises

squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges glute bridge top position: hips lifted, straight line from shoulders to knees glute bridge wall sit hold: back flat against the wall, thighs parallel, knees over ankles wall sit jump squats in mid-air: legs fully extended, arms swung overhead jump squats donkey kicks: on all fours, one bent leg lifted with heel toward ceiling donkey kicks

never wonder what to train next

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