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All exercises

Side bridge hip abduction

Intermediate

Side bridge hip abduction is a isolation bodyweight exercise for the abductors, also working the glutes and obliques.

Trained one side at a time.

What it works

Primary muscle

Abductors

Also works

GlutesObliques

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Lie on your side with your legs extended and stacked on top of each other.
  2. 2Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
  3. 3Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. 4While keeping your core engaged, lift your top leg as high as possible without rotating your hips.
  5. 5Pause for a moment at the top, then lower your leg back down.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Side hip abductionBodyweight
  • Straight leg outer hip abductorBodyweight
  • Lever seated hip abductionMachine
  • Resistance band seated hip abductionResistance band
  • Resistance band shuttleResistance band

Easier variations

  • Side hip abductionBodyweight
  • Straight leg outer hip abductorBodyweight
  • Lever seated hip abductionMachine
  • Resistance band seated hip abductionResistance band
Logged today · 1 min restSide bridge hip abduction

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