Side Bridge Hip Abduction
Expert Advice
Focus on maintaining a stable torso and avoid rocking forward or backward as you perform the hip abduction.
How-to-do Steps
- Lie on your side with your legs extended and your elbow directly under your shoulder.
- Lift your hips off the ground to form a straight line from your ankles to your shoulders.
- While keeping your hips elevated, raise your top leg up away from your bottom leg.
- Lower your leg back down with control to the starting position.
- Complete the set before switching to the other side.
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Muscles Worked
Side Bridge Hip Abduction primarily targets the Glutes, Quads, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes33%
Quads33%
Abs34%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Side Bridge Hip Abduction work?
Side Bridge Hip Abduction primarily targets the Glutes, Quads, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Bridge Hip Abduction?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Side Bridge Hip Abduction suitable for beginners?
Side Bridge Hip Abduction is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
