What muscles does the Side Bridge Hip Abduction (Star) work?

This exercise primarily targets your obliques and glutes, helping build core stability and hip strength. It also engages your shoulders, upper legs, and abs as secondary muscles to maintain balance and support the position.

Do I need any equipment for the Side Bridge Hip Abduction?

No equipment is required it's a bodyweight exercise you can perform anywhere with enough floor space. A yoga mat or exercise mat can be added for comfort and to reduce strain on your forearm.

Is the Side Bridge Hip Abduction suitable for beginners?

Beginners can perform this move by keeping their top leg lower or bent to make it easier to balance. Focus on maintaining proper form and a strong core before progressing to full leg lifts or longer holds.

What are common mistakes when doing the Side Bridge Hip Abduction?

A frequent error is letting the hips drop, which reduces core engagement and can strain the lower back. Another common mistake is twisting the torso; keep your body aligned from shoulders to feet for proper muscle activation.

How many sets and reps should I do for the Side Bridge Hip Abduction?

For strength and stability, aim for 2–3 sets of 8–12 repetitions per side. You can also hold the position for 20–40 seconds if training for endurance and core control.

What safety tips should I follow for this exercise?

Keep your elbow directly under your shoulder to prevent joint strain, and engage your core throughout the movement. Avoid performing the exercise on a hard surface to protect your forearm and hip from discomfort.

Are there variations of the Side Bridge Hip Abduction I can try?

You can make it easier by keeping your top leg on the ground or harder by adding ankle weights for resistance. Another variation is performing the exercise on your hand instead of your forearm to challenge shoulder stability.

Side Bridge Hip Abduction (Star)

Target Muscles

Primary:

Secondary:

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your side with legs stacked, propped up on your forearm with your elbow under your shoulder, and lift your hips into a straight side bridge. Extend your top arm upward, then raise your top leg as high as possible while keeping your hips lifted and body aligned. Maintain a strong core and avoid letting your hips drop during the movement.

Step-by-Step Instructions

Begin by lying on your side on the floor or a mat, with your legs extended and stacked on top of each other.
Place your bottom forearm on the ground, perpendicular to your body, with your elbow directly under your shoulder to support your weight.
Engage your core and lift your hips off the ground, forming a straight line from your head to your feet. This is the side bridge position.
Extend your top arm straight up toward the ceiling for balance and alignment.
While maintaining the side bridge position, lift your top leg upward as high as you can without losing form.
Slowly lower your top leg back to the starting position, keeping your hips elevated throughout the movement.
Repeat the movement for the desired number of repetitions, then switch sides to work the opposite side of your body.

Explore more obliques exercises or bodyweight exercises in our exercise library.

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