Glute Bridge with Band Abduction
The banded glute bridge with abduction combines hip extension (glute max) with hip abduction and external rotation (glute med + deep rotators). For piriformis sufferers it is the most efficient single exercise because it trains the entire posterior chain to do the work the piriformis has been doing alone. In 21 healthy subjects, Choi and colleagues (2015) found that pressing the knees out against a Thera-Band during the bridge significantly increased gluteus maximus activity and reduced anterior pelvic tilt compared with a plain bridge, with no significant change in hamstring or erector spinae activity.
Illustration · follow the steps below for the actual technique
How to do it
- 1
Place a mini resistance band around your thighs, just above your knees
Band above knees
- 2
Lie on your back, knees bent, feet flat, hip-width apart. Press your knees gently into the band
Pre-tension the band
- 3
Press through your heels and lift your hips into a bridge
Lift hips
- 4
At the top, push your knees further out against the band. Hold 3 seconds
Push and hold
- 5
Lower with control. Maintain the outward pressure on the band the whole time. 12 reps
Control the lower
The evidence
The banded glute bridge with abduction combines hip extension (glute max) with hip abduction and external rotation (glute med + deep rotators). For piriformis sufferers it is the most efficient single exercise because it trains the entire posterior chain to do the work the piriformis has been doing alone. In 21 healthy subjects, Choi and colleagues (2015) found that pressing the knees out against a Thera-Band during the bridge significantly increased gluteus maximus activity and reduced anterior pelvic tilt compared with a plain bridge, with no significant change in hamstring or erector spinae activity.
Citation: Choi SA, Cynn HS, Yi CH, et al. (2015). Isometric hip abduction using a Thera-Band alters gluteus maximus muscle activity and the anterior pelvic tilt angle during bridging exercise. Journal of Electromyography and Kinesiology · DOI: 10.1016/j.jelekin.2014.09.005