Side Hip Abduction

Muscles worked

Setup

1. Lie on your side on a flat surface with your legs stacked and straight.
2. Support your head with your bottom arm and place your top hand on the floor in front of your chest for stability.
3. Align your shoulders, hips, and ankles in a straight line.
4. Engage your core to ensure your spine remains neutral throughout the set.

How to do it

1. Exhale as you lift your top leg toward the ceiling, keeping the knee straight and the toes pointed forward.
2. Raise the leg to approximately 45 degrees, ensuring the movement occurs only at the hip joint without tilting the pelvis.
3. Inhale as you slowly lower the leg back to the starting position using a controlled 2-second eccentric phase.
4. Complete all repetitions on one side before switching to the other.

Form checklist

• Keep your hips stacked vertically; do not let the top hip roll backward.
• Keep your toes pointed forward or slightly downward to prevent the hip flexors from taking over.
• Maintain a slight gap between your waist and the floor to ensure a neutral spine.
• Avoid swinging the leg; use slow, controlled muscle contractions.

Pro tips

• Lead the movement with your heel rather than your toes to maximize gluteus medius activation.
• Imagine pushing your leg 'long' away from your body as you lift to create space in the hip joint and increase tension.
• Hold the peak contraction at the top for one second to intensify the mind-muscle connection.

Make it harder

• Add a mini-loop resistance band around your ankles or just above your knees.
• Perform the movement from a side plank position to engage the core and the bottom hip simultaneously.

Frequently asked

What muscles does the side hip abduction work?

The side hip abduction primarily targets the glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the side hip abduction?

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

Is the side hip abduction good for beginners?

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

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