Side-Lying Hip Abduction

Which muscles does it train?

Equipment needed

How to perform it

Isolation work is usually trained in a higher rep range: 2 to 4 sets of 10 to 15 reps with 45 to 90 seconds of rest, performed under control.

Execution and technique cues

• Lie on your side with the bottom leg bent for stability and the top leg fully extended in line with your torso.
• Prop your head up with your hand, keep the hips stacked vertically, and point the top toe slightly down.
• Raise the top leg upward and slightly backward, leading with the heel rather than the toes.
• Pause briefly at the top of the motion, then slowly lower the leg back down without letting it rest.

Common mistakes

• Rolling the pelvis backward during the leg raise to use the hip flexors.
• Pointing the toes upward, which shifts the emphasis to the quadriceps.
• Swinging the leg forward instead of keeping it in line with the body.

Frequently asked questions

Which muscles are primarily targeted by side-lying hip abduction?

This exercise targets the gluteus medius and gluteus minimus, which are crucial for hip stability and pelvic alignment.

How high should the top leg be lifted?

The leg should be raised to an angle of about 30 to 45 degrees, as lifting higher causes pelvic tilt.

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