Side Bridge Hip Abduction

Side Bridge Hip Abduction


This exercise involves starting in a side plank position and then lifting the top leg up and down while maintaining the plank. It targets the glutes and hip abductors.

Muscle Group

Equipment Required

Side Bridge Hip Abduction Instructions

  1. Start by lying on your side with your elbow directly under your shoulder and your legs straight out.
  2. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  3. Keeping your legs straight, lift your top leg up towards the ceiling, keeping your foot flexed.
  4. Lower your leg back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other side.

Side Bridge Hip Abduction Form & Visual

Side Bridge Hip Abduction

Side Bridge Hip Abduction Benefits

  • Strengthens the muscles in the hips, glutes, and core
  • Improves stability and balance
  • Helps prevent injuries in the lower back, hips, and knees
  • Can be modified for different fitness levels and abilities
  • Can be done with minimal equipment and in a small space

Side Bridge Hip Abduction Muscles Worked

  • Gluteus medius
  • Tensor fasciae latae
  • Obturator externus
  • Obturator internus
  • Gemellus superior
  • Gemellus inferior
  • Piriformis

Side Bridge Hip Abduction Variations & Alternatives

  • Side Bridge with Leg Lift
  • Side Bridge with Knee Tuck
  • Side Bridge with Leg Extension
  • Side Plank with Hip Abduction
  • Side Plank with Leg Lift
  • Side Plank with Knee Tuck