exercise.id: 1774 Equipo: body weight

side bridge hip abduction

exercise.body_part: upper legs exercise.target: abductors Grupo: glutes

exercise.synergist:

glutes obliques

exercise.instructions.title exercise.instructions.subtitle

Chinese

侧躺，双腿伸展并叠放在一起。用前臂支撑自己，将肘部保持在肩膀正下方。启动你的核心并将臀部抬离地面，从头到脚形成一条直线。在保持核心肌群参与的同时，尽可能高地抬起上面的那条腿，但不要旋转臀部。在顶部停顿片刻，然后将腿放下。重复所需的重复次数，然后换边。

🇬🇧 English (Fallback)

Lie on your side with your legs extended and stacked on top of each other. Prop yourself up on your forearm, keeping your elbow directly below your shoulder. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet. While keeping your core engaged, lift your top leg as high as possible without rotating your hips. Pause for a moment at the top, then lower your leg back down. Repeat for the desired number of repetitions, then switch sides.

exercise.cta.title

exercise.cta.desc1 side bridge hip abduction exercise.cta.desc2

exercise.cta.button