Outer hips exercise · body weight
Side Bridge Hip Abduction
The side bridge hip abduction is a bodyweight exercise that targets the outer hips (abductors), with the glutes and obliques assisting.
- Target muscle
- Abductors
- Also works
- Glutes, obliques
- Equipment
- Body weight
- Body part
- Upper legs
How to do the side bridge hip abduction
- Lie on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While keeping your core engaged, lift your top leg as high as possible without rotating your hips.
- Pause for a moment at the top, then lower your leg back down.
- Repeat for the desired number of repetitions, then switch sides.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the outer hips (abductors). The glutes and obliques work as secondary muscles. See all hip abductor exercises or every bodyweight exercise.
