Hip Abduction Bridge

1. Start by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides with your palms facing down.

2. Engage your core muscles and lift your hips off the ground, pressing through your heels to come into a bridge position. Your body should create a straight line from your shoulders to your knees.

3. Hold the bridge position, and while keeping your hips elevated, gently move your knees apart, pushing against the resistance of your glute and abductor muscles to open your legs as wide as comfortably possible.

4. Pause for a moment at the point of maximal contraction (when your legs are fully abducted), then slowly bring your knees back together to the starting position.

5. Maintain the bridge position throughout the set, and repeat the hip abduction for the desired number of repetitions.

6. After completing a set, gently lower your hips back to the floor to rest before beginning the next set.

Make sure to keep the movement controlled and avoid letting your hips sag or twist. Keep the focus on engaging your glutes and inner thigh muscles during the exercise.

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