Description:
The 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.
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