Resistance Band Glute Bridge Abduction
How to do it
Starting position
- Place the band just above your knees.
- Lie on your back facing the ceiling, bend your knees, and set your feet hip-width apart.
- Lift your hips to align your knees, hips, and shoulders in a straight line.
- Focus on maintaining this height throughout the set.
Movement
- Push your knees outward while keeping your hips at the same height.
- Spread your knees only to the point where your outer glutes squeeze.
- Slowly bring your knees together without letting the band pull them in.
- If your hips drop, lift them back up and continue the reps.
Breathing
Exhale as you open, inhale as you close.
Cautions
- If your hips drop when pushing your knees apart, you lose tension.
- If the band is too heavy, your toes will lift as you try to spread your knees, so lower the resistance.
- If you bounce your knees with momentum, your joints do the work instead of your glutes.
Exercise info
| Primary muscles |  Glutes |
|---|---|
| Secondary muscles | Hamstrings · Abs |
| Equipment |  Resistance band |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
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Representative exercise: Resistance Band Glute Bridge Abduction
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.