Side-Lying Hip Abduction
Side-lying hip abduction lifts your top leg while lying on your side, targeting the gluteus medius, the muscle that keeps your pelvis level when you walk.
How it moves
Lie on your side, legs stackedOuter hip (glute medius) working. A simplified figure, not a full form check.
- Main muscle
- Glutes
- Also works
- Mainly this one muscle
- Equipment
- No equipment
- Level
- Beginner
- Where to start
- 2 to 3 sets of 12 to 20 reps per side
Written by WellPath FusionLast updated
- Lie on your side. Stack your hips and legs, with your bottom knee bent for balance if you like.
- Line up. Keep your top leg straight and in line with your body, toes pointing forward.
- Lift. Raise your top leg towards the ceiling, leading with your heel.
- Pause. Hold at the top for a second.
- Lower and switch. Lower slowly, then change sides after the set.
What are the most common mistakes?
- Rolling backwards. Keep your top hip stacked over the bottom one.
- Toes turning up. Keep them pointing forward so the right muscle works.
- Lifting too high. A lift of 30 to 45 degrees is enough.
How can you make it easier or harder?
Make it easier
Make the lift smaller.
Make it harder
Loop a resistance band around your thighs or ankles.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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