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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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