Side-Lying Hip Abduction

oec:side-lying-hip-abduction

A bodyweight mat exercise performed lying on one's side to isolate and strengthen the hip abductors, particularly the gluteus medius.

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Also called: Side Lying Hip Abduction, Side-Lying Leg Raise, Lateral Leg Raise

How to do it

Lie on your side on an exercise mat with your head supported by your bottom arm.
Bend your bottom leg slightly at the hip and knee to provide a stable base of support.
Extend your top leg fully so it aligns with your torso, keeping the pelvis stacked vertically.

Keeping the top leg straight and toes pointed forward or slightly downward, raise the top leg toward the ceiling.
Lift until you feel a firm contraction in the outer hip and glute, without rolling your hips backward.
Pause briefly at the top of the movement.
Lower the leg smoothly under control back to the starting position.

Exhale as you raise the leg; inhale as you lower it back down.

Rotating the hip open so the toes point upward, shifting the focus to the hip flexors.: Keep the toes pointing straight ahead or slightly turned down toward the floor to target the gluteus medius.
Rolling the pelvis backward during the lift.: Keep the hips vertically stacked perpendicular to the floor throughout the entire set.
Hiking the hip or arching the lower back to gain more height.: Isolate the movement to the hip joint; only raise the leg as far as the hip allows without tilting the pelvis.

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