Description

The side bridge hip abduction is a compound exercise that targets the glutes and hip abductors to improve hip stability and strength.

Starting Position

Begin by lying on your side with your legs extended and stacked on top of each other. Prop yourself up on your bottom elbow and forearm with your elbow directly beneath your shoulder.

Technical Execution

Lift your hips off the ground to create a straight line from head to heels. Keeping the core engaged, slowly lift the top leg towards the ceiling, maintaining proper alignment. Lower the leg with control and repeat for the desired number of reps. Switch sides to work both sides evenly.

Range of Motion

Ensure a full range of motion by lifting the leg as high as possible without compensating the position of the hips. Lower the leg until it hovers slightly above the bottom leg, then lift back up.

Variations

To increase difficulty, add a resistance band around the thighs or ankle weights. You can also perform the exercise on an unstable surface like a Bosu ball to challenge stability further.

Common Mistakes

Common mistakes include allowing the hips to sag or rotate during the movement, not engaging the core muscles properly, and using momentum instead of controlled movements.

Practical Advice

Focus on maintaining a straight line from head to heels throughout the exercise, engage the core muscles to stabilize the body, and control the movement with slow and deliberate actions.

Additional Notes

This exercise is excellent for improving lateral hip strength and can help in preventing injuries related to weak hip stabilizers.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

glutes

Secondary Muscles