Side Bridge Hip Abduction
The Side Bridge Hip Abduction primarily works the Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, with secondary activation of the Erector Spinae, External Obliques, Iliopsoas, Quadratus Lumborum and stabilizer support from the Brachialis, Latissimus Dorsi, Levator Scapulae, Pectoralis Minor. It is a bodyweight isolation exercise at intermediate difficulty.
The Side Bridge Hip Abduction is an intermediate isolation exercise requiring no equipment, following a abduction movement pattern. It primarily targets the Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, with secondary engagement of the Erector Spinae, External Obliques, Iliopsoas, Quadratus Lumborum. This is a bilateral pushing movement, meaning both sides work together to generate force.
A bodyweight isolation push exercise targeting the Tensor Fasciae Latae, Gluteus Medius and Gluteus Minimus.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae |
| Secondary | Erector Spinae, External Obliques, Iliopsoas, Quadratus Lumborum |
Muscles Worked
The Gluteus Medius, Gluteus Minimus, and Tensor Fasciae Latae are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Erector Spinae, External Obliques, Iliopsoas, and Quadratus Lumborum act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Brachialis, Latissimus Dorsi, Levator Scapulae, and 1 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Medius (glutes)
- Primary Muscle Gluteus Minimus (glutes)
- Primary Muscle Tensor Fasciae Latae (hip_flexors)
Secondary Muscles
- Secondary Muscle Erector Spinae (back)
- Secondary Muscle External Obliques (core)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Quadratus Lumborum (core)
Stabilizer Muscles
- Stabilizer Muscle Brachialis (biceps)
- Stabilizer Muscle Latissimus Dorsi (back)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Pectoralis Minor (chest)
How to Perform
Preparation
- Lie on side with legs straight, one leg on top of the other.
- Place forearm under shoulder perpendicular to body.
Execution
- Keeping side of bottom foot on ground, raise hips up off ground while raising upper leg upward away from lower leg.
- Return to original position and repeat.
- Continue with opposite leg.
Comments
- Keep feet pointed forward.
- Exercise can be performed on mat or towel or cushioning can be placed under forearm.
- SeeROM CriteriaandSpot Reduction Myth.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae) and can be substituted based on your equipment or variation preferences.
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