Instructions

1

Lie prone (face down) in a horizontal plank position with body fully extended and supported on forearms and toes, maintaining a straight line from head to heels

2

Position forearms parallel to each other, palms facing down or inward. Engage core and glutes to maintain neutral spine alignment throughout the movement

3

Slowly lower your body toward the ground by bending the elbows, keeping them tucked close to the torso at approximately 45-degree angles. Lower until chest nearly touches the floor while maintaining rigid body position

4

Press through palms and contract biceps and chest muscles to drive body back up to starting position, fully extending elbows while maintaining plank alignment. Return to neutral position and repeat

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid, Pectoralis Major

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Biceps Brachii, the Side Hip Abduction is an excellent addition to your routine. The mechanics of this Strength, Stretching exercise specifically bias the Hips, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Failing to achieve a full range of motion, which drastically limits Biceps Brachii engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Biceps Brachii.

Pro Tips

To maximize the Side Hip Abduction , actively squeeze the Biceps Brachii at the peak of the contraction for a full second.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid, Pectoralis Major to maintain control of the Body weight.

Exercise Variations

Dumbbell Side Hip Abduction
Cable Side Hip Abduction
Banded Side Hip Abduction

Beginner Tips

If you are new to the Side Hip Abduction , focus on mastering the movement pattern with zero weight before adding Body weight.

Side Hip Abduction