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Body weight

Abduction of hip lying on the side — Body weight

Muscles requiredGluteus medius · Gluteus minimus · Tensor fasciae latae

Description

Hip abduction lying on the side to mainly target the gluteus medius and minimus without axial load.

01 · Setup

Set up the movement

  • Lie on your side with your pelvis stacked and core covered.
  • Stretch your top leg, foot slightly tucked towards the ground if necessary.
  • Keep your head, pelvis and leg aligned before climbing.
02 · Execution

Perform the rep

  1. Raise the top leg in abduction without rolling the pelvis backwards.
  2. Keep the toe neutral or slightly downward to limit compensation.
  3. Come back down slowly without putting your leg down completely if you want to maintain tension.
Technique cue

Rise through the hip side, not through a rotation of the pelvis.

Common mistakes
  • open the hip backwards
  • raise your leg too high, losing alignment
  • swing the leg
  • let the foot move outwards
Safety notes

Risks of poor execution

  • A rotation of the pelvis shifts work out of the targeted abductors.
  • Repeated swinging can irritate your lower back or hip.

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Finds the historical, load, volume and estimated 1RM of this variant.

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