Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Upper Legs · Body Weight
Bridge Hip Abduction
Bridge Hip Abduction is an intermediate compound yoga exercise that works the glutes (upper legs), with the abductors and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Glutes
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Glutes · Gluteus Maximus, Gluteus Medius
Secondary muscles
- Abductors · Tensor Fasciae Latae
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Bridge Hip Abduction
- Begin by lying on your back with your knees bent, feet flat on the floor at shoulder width, and arms extended by your sides.
- Lift your hips off the floor to form a straight line from your shoulders to your knees, engaging your glutes and core.
- While keeping your hips elevated, move your knees outwards in a controlled manner and back.
- Repeat the movement for the desired number of repetitions.
Form tips
- Keep your core engaged to maintain stability and support your lower back.
- Ensure your hips remain elevated and level throughout the exercise to maximize glute activation.
- Perform the leg abductions slowly and with control to avoid any jerky movements and enhance muscle engagement.
Bridge Hip Abduction alternatives
More glutes exercises
Bridge Hip Abduction FAQ
What muscles does Bridge Hip Abduction work?
Bridge Hip Abduction mainly works the glutes in the upper legs (Gluteus Maximus and Gluteus Medius). The abductors and hamstrings work as secondary muscles.
What equipment do you need for Bridge Hip Abduction?
None. Bridge Hip Abduction is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bridge Hip Abduction should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bridge Hip Abduction good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bridge Hip Abduction burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Bridge Hip Abduction?
Other exercises for the glutes include Resistance Band Glute Bridge Abduction, Suspension Trainer With Grips Hip Bridge, Resistance Band Glute Bridge and Multi Hip Abduction.
For developers
Use Bridge Hip Abduction in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_SGGF44" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_SGGF44", "name": "Bridge Hip Abduction", "model": "male", "target": "Glutes", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_SGGF44/mp4-720.mp4?…", "poster": "https://…/ex_SGGF44/poster.jpg?…" } }