Weighted Lying Hip Abduction

Weighted Lying Hip Abduction


This exercise involves lying on your side with a weight on your top leg and lifting that leg up and down, targeting the muscles in your hip and outer thigh. It can help improve hip stability and prevent injuries.

Muscle Group

Equipment Required

Weighted Lying Hip Abduction Instructions

  1. Start by lying on your side with your legs straight and stacked on top of each other.
  2. Place a small weight on the top of your thigh, just above your knee.
  3. Engage your core and glutes to lift your top leg up towards the ceiling, keeping it straight.
  4. Pause at the top of the movement and squeeze your glutes.
  5. Lower your leg back down to the starting position.
  6. Repeat for the desired number of reps, then switch sides.

Weighted Lying Hip Abduction Form & Visual

Weighted Lying Hip Abduction

Weighted Lying Hip Abduction Benefits

  • Strengthens the hip abductor muscles, which are important for stabilizing the pelvis and maintaining proper alignment during movement
  • 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 modified to target different areas of the hip and glutes by adjusting the angle of the leg and the placement of the weight

Weighted Lying Hip Abduction Muscles Worked

  • Gluteus medius
  • Gluteus minimus

Weighted Lying Hip Abduction Variations & Alternatives

  • Unweighted Lying Hip Abduction
  • Weighted Standing Hip Abduction
  • Clamshell Exercise
  • Side-Lying Leg Lift
  • Fire Hydrant Exercise