Side Bridge Hip Abduction

준비 자세

1. 01Lie on one side with the forearm on the floor and the elbow under the shoulder.
2. 02Stack the legs straight with the feet together.
3. 03Brace the trunk and lift the hips into a straight side bridge.
4. 04Point the top foot forward with the toes level, not turned up.

수행

1. 01Hold the side bridge steady with hips tall.
2. 02Raise the top leg toward the ceiling without rolling the pelvis back.
3. 03Pause briefly at the top of the raise.
4. 04Lower the leg under control and repeat, then switch sides.

체크포인트

• -Body stays in one straight line from head to feet.
• -Hips stay lifted; the bottom side never sags toward the floor.
• -The pelvis stays stacked vertically as the leg lifts.
• -The raise comes from the hip, roughly 30 to 45 degrees of abduction.

흔한 실수

• -Letting the hips drop as the leg rises.
• -Rolling the pelvis backward to lift the leg higher.
• -Hiking the top hip toward the ribs instead of abducting cleanly.
• -Resting the head on the shoulder and losing neck alignment.