Side Hip Abduction

Side Hip Abduction


This exercise involves lying on your side and lifting your top leg up and away from your body, targeting the muscles in your hip and outer thigh. It can help improve hip stability and prevent injuries.

Muscle Group

Equipment Required

Side Hip Abduction Instructions

  1. Begin by lying on your side with your legs straight and stacked on top of each other.
  2. Place your bottom arm out in front of you for support and bend your top arm to rest your head on your hand.
  3. Engage your core and lift your top leg as high as you can without moving your hips or pelvis.
  4. Hold for a few seconds at the top of the movement, then slowly lower your leg back down to the starting position.
  5. Repeat for the desired number of repetitions, then switch to the other side and repeat the exercise.

Side Hip Abduction Form & Visual

Side Hip Abduction

Side Hip Abduction Benefits

  • Strengthens the hip abductor muscles, which are important for stabilizing the pelvis and maintaining balance
  • Improves hip mobility and flexibility
  • Can help alleviate hip pain and discomfort
  • May improve athletic performance in activities that require lateral movement, such as running, jumping, and cutting
  • Can be done with minimal equipment and in a variety of settings, making it a convenient exercise option

Side Hip Abduction Muscles Worked

  • Gluteus medius
  • Tensor fasciae latae

Side Hip Abduction Variations & Alternatives

  • Standing Side Hip Abduction
  • Lying Side Hip Abduction
  • Seated Side Hip Abduction
  • Cable Side Hip Abduction
  • Banded Side Hip Abduction
  • Weighted Side Hip Abduction