# Resistance Band Glute Bridge Abduction

A floor glute bridge with a mini band just above the knees: lift your hips, press your knees out against the band, bring them back, then lower. Trains the glutes, with extra work for the outer hips.

- Beginner · Compound
- Equipment: Mini bands
- HD video: https://media.seto.fit/exercises/resistance-band-glute-bridge-abduction/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-glute-bridge-abduction/

## Muscles worked

- Glutes: 9/10
- Hip abductors: 7/10
- Hamstrings: 5/10
- Quads: 3/10

## How to do the Resistance Band Glute Bridge Abduction

1. Lie on your back, knees bent, feet flat and about hip-width apart.
2. Mini band just above your knees, arms flat by your sides.
3. Drive through your heels and lift your hips to a straight line.
4. Press your knees out against the band, then bring them back.
5. Slowly lower your hips back down to the floor.

### Full technique — 7 steps

1. Lie on your back with knees bent and feet flat, about hip-width apart.
2. Place a mini band around your thighs just above your knees.
3. Rest your arms on the floor by your sides, palms down.
4. Tighten your stomach, then drive through your heels to raise your hips off the floor.
5. Lift until your shoulders, hips, and knees form a straight line.
6. Keep your hips up and press your knees out against the band, then bring them back to hip width.
7. Lower your hips back to the floor under control and reset for the next rep.

## Common mistakes

- Overarching the lower back
- Pushing through the toes
- Stopping short of full hip extension
- Dropping the hips during the knee press
- Letting knees collapse inward
- Band slipping down toward the knees

## Form cues

- Push through heels
- Finish with glutes
- Drive knees out
- Hips stay high
- Tighten stomach each rep

## How much to do

- **Strength**: 3 sets of 8–10 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s
- **Muscle growth** (good fit): 3 sets of 12–15 reps · rest 1 min · 2–3 reps in reserve · lower 2 s, pause 1 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 20–25 reps · rest 45 s · 3–4 reps in reserve · lower 1 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Barbell**: [Barbell Figure Four Glute Bridge](https://seto.fit/exercises/barbell-figure-four-glute-bridge/), [Feet Elevated Barbell Glute Bridge](https://seto.fit/exercises/feet-elevated-barbell-glute-bridge/)
- **Kettlebell**: [Single Leg Kettlebell Hip Thrust](https://seto.fit/exercises/single-leg-kettlebell-hip-thrust/), [Single Leg Kettlebell Glute Bridge](https://seto.fit/exercises/single-leg-kettlebell-glute-bridge/)
- **Dumbbells**: [Dumbbell Figure Four Glute Bridge](https://seto.fit/exercises/dumbbell-figure-four-glute-bridge/), [Dumbbell Figure Four Hip Thrust](https://seto.fit/exercises/dumbbell-figure-four-hip-thrust/)
- **No equipment**: [Single Leg Foot Elevated Glute Bridge](https://seto.fit/exercises/single-leg-foot-elevated-glute-bridge/), [Glute Bridge with Alternating Leg Extension](https://seto.fit/exercises/glute-bridge-with-alternating-leg-extension/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Resistance Band Glute Bridge](https://seto.fit/exercises/resistance-band-glute-bridge/) — Beginner
- **This exercise: Resistance Band Glute Bridge Abduction — Beginner**
- Harder: [Side Plank Mini Band Hip Abduction](https://seto.fit/exercises/side-plank-mini-band-hip-abduction/) — Intermediate
- Harder: [Barbell Hip Thrust](https://seto.fit/exercises/barbell-hip-thrust/) — Intermediate

## Quick answers

### What muscles does the Resistance Band Glute Bridge Abduction work?

Primary: Glutes 9/10, Hip abductors 7/10. Also works: Hamstrings 5/10, Quads 3/10.

### When should I do the Resistance Band Glute Bridge Abduction in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Glute Bridge Abduction?

Strength: 3 sets of 8–10 reps, rest 1 min 15 s, 2–3 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 20–25 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Glute Bridge Abduction?

Barbell: Barbell Figure Four Glute Bridge, Feet Elevated Barbell Glute Bridge. Kettlebell: Single Leg Kettlebell Hip Thrust, Single Leg Kettlebell Glute Bridge. Dumbbells: Dumbbell Figure Four Glute Bridge, Dumbbell Figure Four Hip Thrust. No equipment: Single Leg Foot Elevated Glute Bridge, Glute Bridge with Alternating Leg Extension.

### What is an easier version of the Resistance Band Glute Bridge Abduction?

Resistance Band Glute Bridge (Beginner).

### What is a harder version of the Resistance Band Glute Bridge Abduction?

Side Plank Mini Band Hip Abduction (Intermediate), Barbell Hip Thrust (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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