Upper Legs Exercise · Body Weight

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Side Bridge Hip Abduction

Holding a side plank while lifting the top leg combines two demands at once — obliques and shoulder stabilizing the bridge, glute medius doing the actual hip abduction against gravity. It's a favorite in hip and knee rehab programs because a weak glute medius is a common culprit behind knee tracking issues. Keep the hips stacked and avoid rocking backward as the leg lifts; that's usually momentum doing the work instead of the muscle.

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Category

Upper Legs

Equipment

Body Weight

Target

Abductors

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Side Bridge Hip Abduction

1. Lie on your side with your legs straight and stacked.
2. Support yourself on your forearm, positioning your elbow directly beneath your shoulder.
3. Brace your core and raise your hips off the floor so your body forms a straight line from head to feet.
4. With your core still braced, raise your top leg as high as you can without letting your hips rotate.
5. Hold briefly at the top, then lower the leg back down.
6. Repeat for your desired reps, then switch to the other side.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Side Bridge Hip Abduction mainly targets your Abductors, with your Glutes helping support the movement, along with your Obliques.

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FAQ

What muscles does the Side Bridge Hip Abduction work?

The Side Bridge Hip Abduction mainly works your abductors. It also helps strengthen your glutes and obliques. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Side Bridge Hip Abduction?

You do the Side Bridge Hip Abduction with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Side Bridge Hip Abduction?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Side Bridge Hip Abduction?

To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.