Bridge with Knees Apart

Exercise Information

Exercise Name:Bridge with Knees Apart
Resistance Band Type:A resistance loop band
Equipment Required:
Body Parts Exercised:Buttocks and core

Exercise Procedure

Exercise Start Position
  1. With the resistance band wrapped around your legs (slightly above your knees), lying face-up with legs bent and feet flat on the floor.
  2. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. Lying face-up with legs bent and feet flat on the floor with hips lifted as high as possible and knees apart.
Exercise Start Position
Exercise End Position
  1. Raise the hips as high as possible whilst keeping the shoulders and feet on the floor and move the knees apart.
  2. Hold this position for 10-30 seconds.
  3. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Bridge with Knees Apart Demonstration Video