Glutes exercise
Side Lying Hip Abduction
Leg raise out to the side against resistance for glute medius and hip stability.
- Primary muscleGlutes
- Also worksAbductors
- EquipmentBodyweight
- TypeIsolation
- LevelBeginner
- Glutes
- Abductors
- Bodyweight
How to do the Side Lying Hip Abduction
4 steps, in the order you do them.
- Lie on your side with your legs straight and your head resting on your bottom arm.
- Stack your hips and don't let the top one roll backward.
- Raise your top leg with your toes pointing forward, without moving your pelvis.
- Lower slowly without fully resting it. Complete your reps and switch sides.
Muscles worked
PrimaryGlutes
SecondaryAbductors
Common Side Lying Hip Abduction mistakes
What goes wrong most often when you do the Side Lying Hip Abduction, and how to fix it.
Your leg goes forward and works the hip flexor.
Bring the leg just behind the line of your body and lift it heel first.
Your toes turn toward the ceiling as you lift.
Keep your toes pointing forward or slightly down through the whole range of motion.
You roll your torso back to lift the leg higher.
Stack your hips and place your top hand on the floor in front of you so you don't roll.
Alternatives to the Side Lying Hip Abduction
They work the glutes with other equipment, including options for training at home.
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More glutes exercises
Single Leg Smith Machine Reverse KickbackGlutes · Machine
Quadruped Glute KickbackGlutes · Bodyweight
Copenhagen PlankAdductors · Bodyweight
Mini Band ClamshellGlutes · Resistance band
Frequently asked questions
What muscles does the Side Lying Hip Abduction work?
The Side Lying Hip Abduction works mainly the glutes. It also works the abductors.