Bridge Hip Abduction
Lie on your back, knees bent, feet flat on the floor hip-width apart, arms by your sides. Engage your core and glutes, then press through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Glutes
- Injury risk
- Low
Primary muscles
- gluteus maximus
- gluteus medius
Secondary muscles
- gluteus minimus
- tensor fasciae latae
- hamstrings
- erector spinae
- rectus abdominis
Target muscles
- glutes
- hips
How to perform
- 1
Lie on your back, knees bent, feet flat on the floor hip-width apart, arms by your sides.
- 2
Engage your core and glutes, then press through your heels to lift your hips off the floor until your body forms a straight line from shoulders to knees.
- 3
Maintain this bridge position, lift one foot slightly off the floor, keeping the knee bent at 90 degrees.
- 4
Slowly open the lifted knee out to the side, abducting the hip, ensuring your hips remain level and do not drop.
- 5
Control the movement as you bring the knee back to the center.
- 6
Lower the foot back to the floor, then slowly lower your hips to the starting position. Alternate sides with each repetition.
Safety & form
Train smart. Read these notes before adding heavy load.
