Hip Abduction Bridge
Strengthen glutes & hips with the Hip Abduction Bridge. Lift, abduct, & repeat for a stronger lower body!
The Hip Abduction Bridge mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Hip Abduction Bridge Muscles Worked
Primary
Hip Abductor (gluteus medius); Glutes (gluteus maximus)
Secondary
Hip Tensor (tensor fasciae latae); Hip Adductors
Hip Abduction Bridge Variations and Alternatives
How to do the Hip Abduction Bridge
Start by lying flat on your back with your knees bent and feet flat on the floor, hip-width apart. Keep your arms by your sides with your palms facing down.
Engage your core muscles and lift your hips off the ground, pressing through your heels to come into a bridge position. Your body should create a straight line from your shoulders to your knees.
Hold the bridge position, and while keeping your hips elevated, gently move your knees apart, pushing against the resistance of your glute and abductor muscles to open your legs as wide as comfortably possible.
Pause for a moment at the point of maximal contraction (when your legs are fully abducted), then slowly bring your knees back together to the starting position.
Maintain the bridge position throughout the set, and repeat the hip abduction for the desired number of repetitions.
After completing a set, gently lower your hips back to the floor to rest before beginning the next set.
Make sure to keep the movement controlled and avoid letting your hips sag or twist. Keep the focus on engaging your glutes and inner thigh muscles during the exercise.
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Hip Abduction Bridge FAQs
What muscles does the Hip Abduction Bridge work?
The Hip Abduction Bridge mainly works the hip abductors (outer thighs) and glutes & hips, with help from the hip adductors (inner thighs). The main muscles are the gluteus medius and gluteus maximus.
What equipment do you need for the Hip Abduction Bridge?
None. The Hip Abduction Bridge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Hip Abduction Bridge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Hip Abduction Bridge variations and alternatives?
Similar exercises include the Pose Setu Bandhasana Bridge, Bridge & Walk, Pregnancy Pelvic Bridge with Leg Raise and Froggy Glute Bridge.
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