Side-Lying Hip Abduction

Body region

• Glutes

Muscles

Main

• Gluteus Medius
• Gluteus Minimus

Helps

• Tensor Fasciae Latae

Holds

• Quadratus Lumborum
• External Oblique
• Internal Oblique

Technique

1. Lie on your side with legs straight and stacked, head resting on your lower arm.
2. Bend the bottom knee slightly for balance if needed.
3. Raise the top leg toward the ceiling, keeping it straight and the toes pointing forward.
4. Lower it slowly until it is just above the bottom leg.

Cues

• Lead with the heel, slightly behind the body line.
• Keep the hips stacked; do not roll backward.
• Stop where you feel the side of the hip, usually around 45 degrees.

Common mistakes

• Turning the toes up, which shifts the work to the front of the hip.
• Swinging the leg up fast.
• Rolling the pelvis back to lift higher.

Variations

• Dumbbell Hip Abduction

Alternatives

• Hip Abduction Machine
• Glute Bridge