Description
Floor hip abduction to target the gluteus medius with control.
01 · Setup
Set up the movement
- Lie on your side with your hips stacked directly above each other.
- Bend your knees slightly and keep your feet together.
- Keep your pelvis still and trunk braced.
02 · Execution
Perform the rep
- Open the top knee without rolling your hips backward.
- Pause briefly at the top to feel the contraction at the side of your hip.
- Lower slowly into a controlled stretch.
Technique cue
Stack your hips, keep your feet together and open your knee with control.
Common mistakes- rolling the pelvis backward
- forcing the range
- returning abruptly
- losing trunk tension
Safety notes
Risks of poor execution
- Repeated pelvic rotation can overload the lower back.