Side Bridge Hip Abduction
Description
The side bridge hip abduction holds a side bridge (side plank) and lifts the top leg, combining anti-lateral flexion core work with hip abduction. It is the same exercise as the side plank leg lift — building obliques and gluteus medius simultaneously.
Equipment Required
Side Bridge Hip Abduction Instructions
- Get into a side plank on your right forearm.
- Lift your left (top) leg up about 12 to 18 inches.
- Hold briefly. Lower under control.
- Continue for desired reps while maintaining the plank.
- Switch sides.
- Keep hips elevated throughout.
- Aim for 10 to 15 lifts per side.
- Builds obliques and glute medius together.
Side Bridge Hip Abduction Form & Visual
Side Bridge Hip Abduction Benefits
- Combines side plank with hip abduction
- Builds obliques and gluteus medius together
- No equipment needed
- McGill-style core exercise progression
- Develops hip stability
- Engaging side plank variation
Side Bridge Hip Abduction Muscles Worked
- Obliques
- Gluteus medius (top leg)
- Quadratus lumborum
- Core
