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Side-Lying Hip Abduction
Beginner - - Isolation
Targeted Muscle Group
Upper Legs
Glutes
Recommended Equipment
Body Only
How to do it
Side-lying hip abduction is a simple yet effective exercise for targeting the muscles of the outer thighs (abductors), including the gluteus medius and minimus.
Begin by lying on your side on a mat or other comfortable surface. Ensure your body is in a straight line from head to heels. Prop yourself up on your bottom elbow, which should be directly beneath your shoulder. Your forearm should be perpendicular to your body, with your hand resting on the mat for support.
Stack your legs on top of each other, keeping them straight. Your top hand can rest on your hip or the floor in front of you for added support and stability.
Activate your core muscles by drawing your navel toward your spine. This helps stabilize your torso throughout the exercise. Keeping your leg straight, slowly lift your top leg upward as high as you comfortably can without rotating your hips backward or leaning backward.
Focus on using the muscles on the side of your hip (abductors) to lift your leg, rather than using momentum or swinging motions.
Lift your leg in a slow, controlled manner, feeling the muscles on the side of your hip working to raise the leg.
Avoid lifting your leg too high, as this can compromise your form and lead to strain on your lower back.
At the top of the movement, pause briefly and squeeze the muscles on the side of your hip to maximize muscle engagement.
Slowly lower your leg back down to the starting position, returning to the side-lying position with both legs stacked on top of each other. Keep the movement controlled, and avoid letting your leg drop too quickly or bounce off the mat.
Perform the side-lying hip abduction for the desired number of repetitions on one side before switching to the other side.
