How to Do Bridge Hip Abduction

Bridge Hip Abduction is a glutes exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Glutes

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Bridge Hip Abduction

  1. 01Lie supine with the knees bent and feet flat on the floor, hip-width apart.
  2. 02Lift the hips until the knees, hips, and shoulders form a straight line.
  3. 03While holding the bridge, move both knees outward away from the midline of the body.
  4. 04Return the knees to the center position without letting the hips drop toward the floor.
  5. 05Lower the hips back to the starting position and repeat.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bridge Hip Abduction

Primary Stabiliser Inactive

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Primary movers

  • Glutes Extends the hip, your main power generator.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the pelvis level throughout the abduction to ensure the gluteus medius is performing the lateral movement without help from the lower back.

Same coaching engine used inside the A90 app

05 / FAQ

Bridge Hip Abduction questions

What muscles does Bridge Hip Abduction work?

Bridge Hip Abduction is catalogued as a glutes exercise in A90 Training Club, with the glutes as its primary muscle group.

How do you do Bridge Hip Abduction correctly?

Lie supine with the knees bent and feet flat on the floor, hip-width apart. Lift the hips until the knees, hips, and shoulders form a straight line. While holding the bridge, move both knees outward away from the midline of the body. Return the knees to the center position without letting the hips drop toward the floor. Lower the hips back to the starting position and repeat.

What is the A90 coach tip for Bridge Hip Abduction?

Keep the pelvis level throughout the abduction to ensure the gluteus medius is performing the lateral movement without help from the lower back.

Is Bridge Hip Abduction suitable for beginners?

Bridge Hip Abduction is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Bridge Hip Abduction?

No. Bridge Hip Abduction is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes bridge hip abduction into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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