TETSUSide Bridge Hip Abduction
The Side Bridge Hip Abduction is a bodyweight exercise for the upper legs that primarily targets the abductors, with the glutes and obliques assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Side Bridge Hip Abduction
- Lie on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While keeping your core engaged, lift your top leg as high as possible without rotating your hips.
- Pause for a moment at the top, then lower your leg back down.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Side Bridge Hip Abduction work?
The Side Bridge Hip Abduction primarily targets the abductors. The glutes and obliques work as supporting muscles.
What equipment do I need for the Side Bridge Hip Abduction?
None. The Side Bridge Hip Abduction uses your body weight only, so you can do it anywhere.
How many sets and reps of the Side Bridge Hip Abduction should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Side Bridge Hip Abduction works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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