How to Do a Glute Bridge with Knee Squeeze

The glute bridge adduction is one of the many variations of the glute bridge exercise!

The glute bridge is a simple, versatile, and beneficial for anyone who sits down all day or wants a stronger and more shaped backside.

This variation of the glute bridge works inner thighs and the gluteal muscles, as well as your hamstrings and calves.

By having your core involved in stabilizing and balancing your body during the motion, it is effective at strengthening and toning your core muscles including obliques, abdominals, and back muscles. 

This move is excellent for people of all fitness levels.

How to do it:

  1. Position your heels shoulder width apart firmly on the floor. Place a rolled towel or block between your knees and squeeze them to put pressure on it. Place your hands on your sides with palms facing up.
  2. Tighten your abs and lift from your hips to form a straight line from your knees to shoulders. Hold for 2 seconds.
  3. Lower your hips to return to the starting position.

Exercise Table

10-121-2EasyGym or Home

Have you tried different variations of the glute bridge? Which one is your favorite? Leave us a comment below to let us know.

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