How to do the Side Bridge Hip Abduction
Side Bridge Hip Abduction is a beginner multi-joint compound pushing exercise targeting the Abductors in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Obliques.
Side Bridge Hip Abduction demonstration · © GymiaFit
Side Bridge Hip Abduction at a glance
- Primary muscles
- Abductors
- Secondary muscles
- Glutes, Obliques
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Side Bridge Hip Abduction step by step
- 1Lie on your side with your legs extended and stacked on top of each other.
- 2Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- 3Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- 4While keeping your core engaged, lift your top leg as high as possible without rotating your hips.
- 5Pause for a moment at the top, then lower your leg back down.
- 6Repeat for the desired number of repetitions, then switch sides.
Side Bridge Hip Abduction — questions
What muscles does the Side Bridge Hip Abduction work?
The Side Bridge Hip Abduction primarily targets the Abductors. It also recruits the Glutes, Obliques as secondary movers.
What equipment do I need for the Side Bridge Hip Abduction?
None — the Side Bridge Hip Abduction uses your bodyweight only, so it works at home with nothing but floor space.
Is the Side Bridge Hip Abduction suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Side Bridge Hip Abduction?
Side Hip Abduction, Straight Leg Outer Hip Abductor, Resistance Band Seated Hip Abduction train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Side Bridge Hip Abduction demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.