Side Lying Hip Abduction

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Description

The Side Lying Hip Abduction is an exercise that targets the hip abductors, particularly the gluteus medius. This exercise helps improve hip strength, stability, and mobility. To perform the Side Lyi

The Side Lying Hip Abduction is an exercise that targets the hip abductors, particularly the gluteus medius. This exercise helps improve hip strength, stability, and mobility. To perform the Side Lying Hip Abduction exercise start on the floor lying on your side. Place your elbow underneath your shoulder for support. Bend your knee on the floor side leg for more stability. The top side leg should be locked out and straight. Start the movement by bracing your abdominals and lifting your leg up towards the ceiling. Lift your leg as high as you can go without rotating your hips forwards or backwards. Pause briefly at the top and lower your leg under control for the desired number of repetitions before switching sides.

Common Mistakes

Do not let your hips roll back or forwards during the movement. Brace your

Do not let your hips roll back or forwards during the movement. Brace your core firmly and maintain a neutral spine position throughout the exercise. Do not drop your leg down. Lower it under control. Do not stop early. Be sure to squeeze at the top and use your muscles to maximize the height of your leg instead of using inertia and throwing your leg up quickly.

Pro Tips

Press your thumb into the side of your glute (top butt) for the working leg

Press your thumb into the side of your glute (top butt) for the working leg side to increase the activation of your gluteus medius. Press hard enough to make it a little uncomfortable and you should feel an increased contraction in the muscle.

Purpose

The Side Lying Hip Abduction exercise can provide lateral (side to side) st

The Side Lying Hip Abduction exercise can provide lateral (side to side) stability for your hips, improved efficiency for running and other unilateral movements like lunges. It also preferentially builds the gluteus medius which will provide muscular bulk to the top of the buttocks and increase the rounded appearance and width of the glutes.

Form

Your ankle, knee, hip and shoulder joints should all be lined up in a strai

Your ankle, knee, hip and shoulder joints should all be lined up in a straight line. Bend your bottom knee for stability.

Additional Names

Side Lying Leg Lift, Side Lying Leg Raise