Side Bridge Hip Abduction

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Side Bridge Hip Abduction

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. See ROM Criteria and Spot Reduction Myth.

Easier

Exercise can be performed with bent knees. Movement can also be made easier by leaning body up against wall, horizontal bar or platform.

Harder

Exercise can be made more challenging with ankle weight attached to upper ankle.

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

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