Beginner
SIDE BRIDGE HIP ABDUCTION
Upper legs
Body Part
Abductors
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Abductors
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie on your side with your legs extended and stacked on top of each other.
2
Step:2 Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
3
Step:3 Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
4
Step:4 While keeping your core engaged, lift your top leg as high as possible without rotating your hips.
5
Step:5 Pause for a moment at the top, then lower your leg back down.
6
Step:6 Repeat for the desired number of repetitions, then switch sides.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
