Thrust to Abduction
Thrust to abduction is a resistance band exercise that combines a glute bridge with a hip abduction movement. This compound glute exercise targets the gluteus maximus through the thrust and the gluteus medius through the outward knee press.
How to do it
- Loop a resistance band just above your knees and lie on your back with knees bent and feet flat on the floor.
- Drive through your heels to perform a glute bridge, thrusting your hips toward the ceiling.
- At the top of the bridge, push your knees apart against the band in an abduction motion.
- Bring your knees back together and lower your hips to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your feet flat and drive through your heels.
- Squeeze your glutes tightly at the top of the bridge.
- Press your knees outward against the band firmly.
- Keep your core gently braced to protect your lower back.
Breathing: Exhale as you lift your hips and press your knees apart, and inhale as you lower back down with control.
Common mistakes
- Lifting through the toes instead of heels, which shifts work away from the glutes and into the calves.
- Rushing the movement, which reduces time under tension for both the gluteus maximus and medius.
- Letting the knees collapse inward on the way down, losing the benefits of the resistance band.
Muscles worked
Primary: glutes. Secondary: hip abductors, hamstrings, core.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 s
Lose weight
3 sets x 12-15 reps, rest 45 s
Build muscle
3 sets x 8-12 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel lower back discomfort, reduce the height of your bridge and check your core engagement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your glutes working during the bridge and the outer edges of your hips during the knee press.
What kind of resistance band should I use?
A fabric or light loop resistance band placed just above your knees works best for this movement.
Can I do this exercise without a band?
Yes, a standard glute bridge is a great starting point if you do not have a resistance band available.