Description
Side-lying hip abduction primarily targeting the gluteus medius and minimus without axial loading.
01 · Setup
Set up the movement
- Lie on your side with your pelvis stacked and trunk braced.
- Straighten your top leg, turning your foot slightly toward the floor if needed.
- Align your head, pelvis and leg before lifting.
02 · Execution
Perform the rep
- Raise the top leg sideways without rolling your pelvis backward.
- Keep your toes neutral or pointing slightly downward to limit compensation.
- Lower slowly without fully resting your leg if you want to maintain tension.
Technique cue
Lift through the side of your hip, not by rotating your pelvis.
Common mistakes- opening the hip backward
- raising the leg too high and losing alignment
- swinging the leg
- letting the foot turn outward
Safety notes
Risks of poor execution
- Pelvic rotation shifts the work away from the intended abductors.
- Repeated swinging can irritate the lower back or hip.