Hip Abduction

Muscles worked

Setup

1. Lie on your side on a flat surface with your legs extended and stacked directly on top of each other.
2. Support your head with your bottom arm and place your top hand on the floor in front of your chest for stability.
3. Bend your bottom leg slightly at the knee to create a more stable base of support.
4. Ensure your hips are stacked vertically, with the top hip directly over the bottom hip.

How to do it

1. Exhale and slowly lift your top leg toward the ceiling while keeping the knee straight and the foot flexed.
2. Lift the leg to approximately 45 degrees, or until you feel a strong contraction in the side of your hip, without tilting your pelvis.
3. Inhale and lower the leg back to the starting position using a controlled 2-3 second tempo.
4. Complete the desired number of repetitions on one side before rolling over to switch legs.

Form checklist

• Keep your toes pointed forward or slightly downward to prevent hip flexor dominance.
• Maintain a neutral spine and keep your core braced throughout the movement.
• Ensure your hips do not roll backward as you lift the leg.
• Keep the movement strictly in the frontal plane, avoiding any forward swinging of the leg.

Pro tips

• Lead the movement with your heel rather than your toes to better isolate the gluteus medius.
• Imagine pushing your heel away from your body as you lift to create length and maximize muscle engagement.
• Hold the peak contraction for one second to increase time under tension.

Make it harder

• Add a 'pulse' at the top of the movement, moving the leg up and down in a 2-inch range for several reps.
• Perform the exercise with a resistance band looped around your ankles or just above your knees.

Frequently asked

What muscles does the hip abduction work?

The hip abduction primarily targets the glutes, and also works the adductors as secondary muscles.

What equipment do you need for the hip abduction?

The hip abduction requires no equipment — just your body weight.

Is the hip abduction good for beginners?

Yes. The hip abduction is a beginner-friendly movement and a strong foundation to build on.

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