Glute Bridge Knee-Out

Hip Conditioning Capacity - 3

Glute Bridge Kneeout

Glute Bridge Kneeout


Aim:

  • Develop the capacity and control of the gluteal muscle group (through a closed extension, abduction and external rotation pattern)

Technique:



Glute bridge fallout start position.




Glute bridge fallout bottom position.

  • Lie on your back with your arms across your chest

  • Position your feet hip width apart with your knees at a right-angle

  • Rise into a glute bridge position, so there is a straight line from your knees to your shoulders

  • Holding this bridge position, allow one knee to drop outwards and then return back to centre

  • Keep the trunk and glute muscles tight throughout the set to ensure the back remains neutral and the knee–hip– shoulder aligned

  • Perform both the inward and outward phases of the movement slowly and under control

Prescription:

  • 2–3 x 12–15 reps, or perform as part of a conditioning circuit

Progression:

  • Tie a theraband or resistance band around your knees