Against-Wall Glute Bridge Abduction

1. Begin by lying on your back with your arms flat on the floor for stability.

2. Place your feet against a wall, with your knees and hips bent at approximately 90-degree angles.

3. Press your heels into the wall and lift your hips off the ground, pushing through your glutes to enter a bridge position.

4. Once your body forms a straight line from shoulders to knees, press your knees outward against an imaginary resistance, focusing on using your glute and hip abductor muscles.

5. Hold the outward position for a moment, then bring your knees back to the starting position while still maintaining the bridge.

6. Repeat the knee movement for the desired number of repetitions, keeping the hips raised and the glutes engaged throughout the set.

7. After completing a set, carefully lower your hips back to the floor.

Be sure to keep your core engaged and avoid overextending your lower back during the exercise. The hip abduction adds an extra challenge to the glute bridge, targeting the muscles on the sides of your hips as well as the glutes.