Weighted Lying Hip Abduction
Description
The weighted lying hip abduction is a side-lying leg lift performed with a weight plate or ankle weight on the top leg for loaded glute medius isolation. Lying on your side and lifting the top leg against gravity and added weight builds the gluteus medius for hip stability.
Equipment Required
Weighted Lying Hip Abduction Instructions
- Lie on your right side with legs stacked. Place a weight plate on your left outer thigh or wear an ankle weight.
- Support your head with your right hand. Left hand on the floor for stability.
- Keeping your left leg straight, lift it upward toward the ceiling.
- Lift to about 45 degrees. Squeeze your left glute medius.
- Lower under control.
- Complete reps, then switch sides.
- Use light to moderate weight. Aim for 15 to 20 reps per side.
- Keep your hips stacked — do not let the top hip roll back.
Weighted Lying Hip Abduction Form & Visual
Weighted Lying Hip Abduction Benefits
- Isolates the gluteus medius with added load
- Builds hip stability
- Easy to set up
- Lying position eliminates momentum
- Useful for rehab and prehab
- Easy to scale with weight
Weighted Lying Hip Abduction Muscles Worked
- Gluteus medius and minimus
- Tensor fasciae latae
- Gluteus maximus (slight)
Weighted Lying Hip Abduction Variations & Alternatives
- Band Hip Abduction (standing)
- Lever Seated Hip Abduction
- Resistance Band Clamshell
- Bodyweight Side-Lying Leg Lift
- Cable Hip Abduction
