Side-Lying Hip Abduction

Technique

Side-lying hip abduction is done lying on your side and lifting the straight top leg toward the ceiling. It isolates the gluteus medius and the other hip abductors, which stabilise the pelvis when you stand on one leg, walk or run, and it needs no equipment at all.

Steps

1. Lie on your side with legs straight and stacked, bottom knee slightly bent for balance if needed
2. Rest your head on your lower arm and keep your hips stacked vertically
3. Lift the top leg about 30–45 degrees, leading with the heel and keeping the toes pointing forward
4. Pause at the top, then lower slowly without letting the leg rest on the other

Common mistakes

• Rolling the hips backward so the hip flexors take over
• Turning the toes up toward the ceiling

Variations

• Side-lying abduction with an ankle weight
• Side-lying abduction with a mini band above the knees

FAQ