Description
Hip abduction on the ground to target the gluteus medius in control.
01 · Setup
Set up the movement
- Lie on your side with your hips stacked on top of each other.
- Bend your knees slightly and keep your feet together.
- Keep the pelvis fixed and the torso covered.
02 · Execution
Perform the rep
- Open the top knee without lifting the hips backwards.
- Pause briefly at the top to feel the side contraction.
- Slowly lower back down to a controlled stretch.
Technique cue
Hips stacked, feet together, controlled knee opening.
Common mistakes- backward rotation of the pelvis
- forced range of motion
- abrupt return
- loss of core engagement
Safety notes
Risks of poor execution
- Repeated rotation of the pelvis can overload the lower back.