Bent Knee Side Bridge Hip Abduction

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Bent Knee Side Bridge Hip Abduction

Instructions

Preparation

Lie on side with legs bent back 90 degrees, one leg on top of the other. Place forearm under shoulder perpendicular to body.

Execution

Keeping shank of lower leg on mat or floor, 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 knees bent throughout exercise. 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 by rising only leg upward, keeping hips down.

Harder

Exercise can be made more challenging with legs straight

Classification

 Utility: Auxiliary
 Mechanics: Isolated
 Force: Push

Muscles

Target

Synergists

Stabilizers

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