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Exercise handout — move better, feel better.
Bridge with Band Abduction
Glute bridge with band pushing knees outward. Activates both glute max and glute med simultaneously for complete hip stability.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: mini-band, resistance loop
Dosage
3
Sets
10
Reps / Time
45 sec
Rest
2 sec up / 2 sec hold / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Place mini-band just above knees
- Lie on back with knees bent
- Push knees out slightly against band
Step 1 of 5
Maintain outward pressure on band
Step 2 of 5
Brace core and lift hips
Step 3 of 5
Keep pushing against band throughout
Step 4 of 5
Hold briefly at top
Step 5 of 5
Lower with control while maintaining tension
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Constant outward pressure on band
- Feel both glute max and glute med
- Don't let knees cave in
- Keep ribs down at top
Common Mistakes to Avoid
- Letting knees cave toward each other
- Losing band tension at top
- Arching low back
- Holding breath
Safety Information
Don't let knees collapse inward.
Progressions
Stronger band, longer holds
Regressions
Lighter band, no band
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.