10 Best Side Bridge Hip Abduction Alternatives for Rehab & Strength

Ranked Side Bridge Hip Abduction Alternatives

10 substitutes, ranked by how closely each one matches the Side Bridge Hip Abduction on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Play demonstration

   1. Side Plank Hip Adduction

   85% match

   • Adductors
   • Bodyweight
   • Intermediate
   • Compound

   A looser match: it uses the same equipment, but it works the adductors rather than the abductors.

   How to perform this exercise

   1. Start by lying on your side with your legs extended and stacked on top of each other.
   2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
   3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
   4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
   5. Slowly lower your leg back down to the starting position.
   6. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, not abductors
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
2. Best match

   Play demonstration

   2. Side Hip Abduction

   81% match

   • Abductors
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want an easier version that still works the abductors.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your hands on your hips.
   2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
   3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   4. Repeat on the other side.
   5. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abductors, the same as the Side Bridge Hip Abduction
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Bridge Hip Abduction
3. Play demonstration

   3. Straight Leg Outer Hip Abductor

   80% match

   • Abductors
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie on your side with your legs straight and stacked on top of each other.
   2. Place your bottom arm under your head for support.
   3. Engage your core and lift your top leg as high as possible without rotating your hips or leaning backward.
   4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Primary muscle: abductors, the same as the Side Bridge Hip Abduction
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
4. 

   4. Lateral Cone Hops

   65% match

   • Adductors
   • Other
   • Intermediate
   • Compound

   A looser match: it works the adductors rather than the abductors.

   How to perform this exercise

   1. Position a number of cones in a row several feet apart.
   2. Stand next to the end of the cones, facing 90 degrees to the direction of travel. This will be your starting position.
   3. Begin the jump by dipping with the knees to initiate a stretch reflex, and immediately reverse direction to push off the ground, jumping up and sideways over the cone.
   4. Use your legs to absorb impact upon landing, and rebound into the next jump, continuing down the row of cones.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, not abductors
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
   • Body position: standing, not lying face down
5. 

   Progression

   5. Lateral Bound

   65% match

   • Adductors
   • Bodyweight
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a half squat position facing 90 degrees from your direction of travel. This will be your starting position.
   2. Allow your lead leg to do a countermovement inward as you shift your weight to the outside leg.
   3. Immediately push off and extend, attempting to bound to the side as far as possible.
   4. Upon landing, immediately push off in the opposite direction, returning to your original start position.
   5. Continue back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: adductors, not abductors
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
   • Body position: standing, not lying face down
6. 

   6. Lateral Box Jump

   64% match

   • Adductors
   • Other
   • Advanced
   • Compound

   How to perform this exercise

   1. Assume a comfortable standing position, with a short box positioned next to you. This will be your starting position.
   2. Quickly dip into a quarter squat to initiate the stretch reflex, and immediately reverse direction to jump up and to the side.
   3. Bring your knees high enough to ensure your feet have good clearance over the box.
   4. Land on the center of the box, using your legs to absorb the impact.
   5. Carefully jump down to the other side of the box, and continue going back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: adductors, not abductors
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Bridge Hip Abduction
7. Play demonstration

   Progression

   7. Outside Leg Kick Push-up

   64% match

   • Glutes
   • Bodyweight
   • Advanced
   • Compound

   A looser match: it uses the same equipment, but it works the glutes rather than the abductors.

   How to perform this exercise

   1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet together.
   2. Lower your body towards the ground by bending your elbows, keeping your back straight and core engaged.
   3. As you push back up, kick one leg out to the side, extending it fully and engaging your glutes.
   4. Return your leg to the starting position and repeat the push-up, alternating legs with each repetition.
   5. Continue alternating leg kicks and push-ups for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not abductors
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
   • Body position: lying face down, the same as the Side Bridge Hip Abduction
8. Play demonstration

   8. Monster Walk

   63% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place a resistance band around your ankles.
   2. Stand with your feet shoulder-width apart and slightly bend your knees.
   3. Take a step to the side with your right foot, maintaining tension on the resistance band.
   4. Follow with your left foot, stepping to the side to return to the starting position.
   5. Repeat for the desired number of repetitions, then switch sides.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not abductors
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Bridge Hip Abduction
9. 

   9. Crossover Reverse Lunge

   61% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder width apart. This will be your starting position.
   2. Perform a rear lunge by stepping back with one foot and flexing the hips and front knee. As you do so, rotate your torso across the front leg.
   3. After a brief pause, return to the starting position and repeat on the other side, continuing in an alternating fashion.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: glutes, not abductors
   • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction
   • Body position: standing, not lying face down
   • Balance: easier to stay steady on than the Side Bridge Hip Abduction
10. Play demonstration

    10. Side Lying Hip Adduction

    60% match

    • Adductors
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Lie on your side with your legs straight and stacked on top of each other.
    2. Place your bottom arm under your head for support.
    3. Engage your adductors and lift your top leg as high as possible without rotating your hips or leaning backward.
    4. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
    5. Repeat for the desired number of repetitions, then switch sides.

    Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

    Why this matches

    • Primary muscle: adductors, not abductors
    • Equipment: bodyweight only, the same as the Side Bridge Hip Abduction