upper legs#0505
side bridge hip abduction
An upper legs exercise for your abductors, done with body weight. Watch the demo, read the tips, then see how many sets and reps suit your goal.
- Target muscle
- Abductors
- Equipment
- Body weight
- Type of move
- Glutes
- Difficulty
- Beginner friendly
Tips for any strength move
How to do it well
Warm up the area with a lighter set first.
Move through a range you can control, without pain.
Breathe out on the hard part of each rep.
Stop a rep or two before your form breaks down.
Sets and reps for your goal · beginner
- Lose fat
- 2 × 12–15rest 45 s
- Get fitter · your goal
- 2 × 12–15rest 60 s
- Build muscle
- 2 × 10–15rest 75 s
- Get stronger
- 2 × 5–8rest 90 s
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
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