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Upper Legs · Body Weight
Glute Bridge With Abduction Bodyweight (Variation 2)
Glute Bridge With Abduction Bodyweight (Variation 2) is a beginner compound strength exercise that works the glutes (upper legs), with the hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius, Gluteus Minimus
- Abductors · Tensor Fasciae Latae
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Glute Bridge With Abduction Bodyweight (Variation 2)
- 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.
- 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.
- While holding the bridge position, spread your knees apart as far as comfortable, keeping your feet flat on the floor.
- Bring your knees back together, then lower your hips back to the starting position. Repeat for the desired number of repetitions.
Form tips
- Ensure your hips remain lifted and in line with your body during the abduction movement.
- Avoid letting your knees collapse inward; maintain control during the abduction movement.
- Focus on steady breathing, exhaling as you lift your hips and spread your knees, and inhaling as you lower your hips.
Glute Bridge With Abduction Bodyweight (Variation 2) alternatives
More glutes exercises
Glute Bridge With Abduction Bodyweight (Variation 2) FAQ
What muscles does Glute Bridge With Abduction Bodyweight (Variation 2) work?
Glute Bridge With Abduction Bodyweight (Variation 2) mainly works the glutes in the upper legs (Gluteus Maximus, Gluteus Medius, Gluteus Minimus and Tensor Fasciae Latae). The hamstrings work as secondary muscles.
What equipment do you need for Glute Bridge With Abduction Bodyweight (Variation 2)?
None. Glute Bridge With Abduction Bodyweight (Variation 2) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Glute Bridge With Abduction Bodyweight (Variation 2) should I do?
Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Glute Bridge With Abduction Bodyweight (Variation 2) good for beginners?
Yes. Glute Bridge With Abduction Bodyweight (Variation 2) is rated beginner, so it's a sound choice while you learn to train the glutes.
How many calories does Glute Bridge With Abduction Bodyweight (Variation 2) burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Glute Bridge With Abduction Bodyweight (Variation 2)?
Other exercises for the glutes include Resistance Band Glute Bridge Abduction, Dumbbell Glute Bridge, Kettlebell Glute Bridge and Barbell Glute Bridge.
For developers
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