Description:
The Bent Knee Side Bridge draws the leg in toward the midline against resistance to train the inner thigh adductors. Strong adductors stabilize the hips and support squatting and athletic movement.
Benefits:
- Strengthens the inner thigh adductors.
- Stabilizes the hips and pelvis.
- Supports squats and lateral movement.
- Helps protect the groin.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Adductors
Secondary Muscles
- Gracilis
- Pectineus
Classification:
| Mechanics: | Isolated |
| Force: | Pull |
| Utility: | Auxiliary |
Instructions:
- Set up so the working leg can start out to the side against the resistance.
- Draw the leg in toward the midline of your body.
- Squeeze the inner thigh at the end of the movement.
- Return under control to the stretched position.
- Repeat for the desired reps, then switch sides if needed.
Common Mistakes:
- Using momentum to swing the leg.
- Cutting the range short.
- Letting the torso twist.
- Using too much weight.
Variations:
- Cable Hip Adduction
- Machine Hip Adduction
- Band Resistive Adduction
- Copenhagen Plank
Safety Tips:
- Move only at the hip with the torso steady.
- Use a controlled range and avoid overstretching.
- Stop if you feel groin pain.
Additional Information:
The adductors stabilize the hips and contribute to squats and lateral movement. Use a controlled range and avoid bouncing at the stretched position.
ExercisesBrowse the full exercise database ›