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Bridge Hip Abduction

Bridge Hip Abduction

Bridge Hip Abduction is a highly effective exercise that targets and strengthens the muscles of the hips, glutes, and core. This exercise not only helps to tone and shape your lower body, but also improves stability and posture. The motion involves lifting the hips off the ground while simultaneously abducting the legs out to the side, mimicking the movement of a bridge. Bridge Hip Abduction offers a range of benefits. One of the main advantages is its ability to target the gluteus medius, which is often neglected in traditional lower body exercises. By engaging and strengthening this muscle, you can enhance your hip stability, improve balance, and reduce the risk of injuries. Moreover, Bridge Hip Abduction is an efficient exercise that can be easily performed at home or in the gym. It requires minimal equipment, usually just a mat for comfort and stability. With proper form and technique, this exercise can produce noticeable results over time, helping you achieve your fitness goals. Remember to start slowly and gradually increase the difficulty as your strength improves. As with any exercise, it's important to maintain proper form and listen to your body. If you experience any discomfort or pain, it is advisable to consult with a professional fitness trainer or a healthcare provider. Incorporate Bridge Hip Abduction into your workout routine to challenge your lower body, sculpt your glutes, and enhance your overall physical performance.


  • Lie on your back with your knees bent and feet flat on the floor.
  • Engage your core muscles by drawing your belly button in towards your spine.
  • Slowly raise your hips off the floor, keeping your back and shoulders pressed against the ground.
  • Extend one leg straight out in front of you, keeping it lifted off the floor.
  • Slowly lower your leg back down towards the ground, but do not let it touch the floor.
  • Repeat the leg lift and lower with the same leg for the desired number of repetitions.
  • Switch to the other leg and repeat the exercise.
  • Remember to breathe continuously throughout the movement and keep your core muscles engaged.

Tips & Tricks

  • Gradually increase the difficulty of the exercise by using resistance bands or ankle weights.
  • Engage your core throughout the exercise to maintain stability and proper alignment.
  • Focus on controlled and deliberate movements to effectively target the muscles involved.
  • Breathe steadily and avoid holding your breath during the exercise to maintain oxygen flow.
  • To challenge your balance and stability, try performing the exercise on an unstable surface like a foam pad or Bosu ball.
  • Vary the range of motion by experimenting with different heights when lifting your leg.
  • Ensure that your hips remain level and don't sink or rotate during the movement.
  • To prevent strain or injury, warm up your glutes and hips with dynamic stretches before performing the exercise.
  • Listen to your body and modify the exercise as needed to accommodate any discomfort or limitations.
  • Incorporate glute-strengthening exercises such as squats and lunges into your overall workout routine to see optimal results.

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