Hips
Side Bridge Hip Abduction
Start in a side plank position, supported on your forearm and the side of your bottom foot or knee. Ensure your body forms a straight line from head to heels, with hips stacked and lifted.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Hips
- Injury risk
- Low
Primary muscles
- Gluteus medius
- Gluteus minimus
- Obliques
Secondary muscles
- Tensor fasciae latae
- Quadratus lumborum
- Adductor magnus
Target muscles
- glutes
- hips
- abs
How to perform
- 1
Start in a side plank position, supported on your forearm and the side of your bottom foot or knee.
- 2
Ensure your body forms a straight line from head to heels, with hips stacked and lifted.
- 3
Engage your core and glutes to maintain a stable torso.
- 4
Slowly lift your top leg straight up towards the ceiling, keeping it extended and foot flexed.
- 5
Pause briefly at the top, squeezing the outer hip.
- 6
Lower the leg with control back to the starting position.
- 7
Repeat for desired repetitions, then switch sides.
Safety & form
Train smart. Read these notes before adding heavy load.
