Side-Lying Hip Abduction
Lifting your top leg while lying on your side: one of the most effective glute medius exercises, with no equipment.
Also known as: side leg raise, lying hip abduction
- Level
- Beginner
- Equipment
- Bodyweight
- Type
- Isolation
Muscles worked
PrimaryAbductors
PrimaryGlute MediusGlute exercises
How to do it
- Lie on your side with your legs straight and stacked, head resting on your arm.
- Roll your hips slightly forward so your top foot points a little toward the floor.
- Raise your top leg about 30-45 degrees without rolling your hips.
- Lower slowly and repeat.
Form cues
- Keep your heel slightly behind your body.
- You don't need to lift very high.
- Slow, controlled reps.
Common mistakes
- Turning your toes to the ceiling: it works your hip flexor instead of your glute.
- Bringing your leg forward: keep it in line or slightly behind.
- Lifting too high: your hips tilt.
Sets and reps
2-3 sets of 15-25 reps per side with 45-60 seconds of rest. Add an ankle weight when it gets easy.
Variations
Same movement, different equipment. Pick based on what you have and what you want from side-lying hip abductions.
Side-lying abduction hold
Hold your leg up for 20-40 seconds.
How to do it
- Lie on one side with the legs stacked and straight, and support the head on the lower arm.
- Brace the trunk so the torso stays square and does not roll backwards.
- Lift the top leg to about 30 to 45 degrees, keeping the toes pointing forward.
- Hold the leg there for the prescribed time, breathing normally.
- Lower the leg under control and repeat on the other side.
- Primary
- Abductors, Glute Medius
FAQ
What's this exercise good for?
It strengthens the glute medius, which stabilises your knees and hips when walking, running or squatting.
Why can't I feel my glute?
Your toes are probably turned up. Rotate them slightly toward the floor and move your heel back.
How many reps should I do?
15-25 per side, until you clearly feel the side of your hip.
What muscles do side-lying hip abductions work?
They mainly work the abductors and the glute medius.
Add side-lying hip abductions to your next workout
Log your sets and weights, and see how each muscle progresses in the app.
