Strength Training
Side-Lying Hip Abduction
Side-lying hip abduction is a controlled sideways leg raise that strengthens the outer hip muscles, which help keep your pelvis steady during walking and running.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Lie on your side with your legs straight and stacked, your head supported by your lower arm.
- Place your top palm on the mat in front of your chest for balance.
- Raise your top leg about 30 degrees toward the ceiling.
- Lower your top leg back to rest on your bottom leg.
Form cues
- Keep your toes facing forward.
- Keep your waist long.
- Breathe out as you lift.
Common mistakes
- Rolling backwardKeep your top hip directly above your bottom hip throughout the repetition.
- Drifting the leg forwardKeep your moving leg in line with your torso rather than reaching it toward your chest.
- Swinging through repetitionsUse a brief pause at the top and a slow descent instead of momentum.
Safety
Forcing the leg higher than your hip allows can strain your outer hip or lower back, especially as fatigue changes your movement.
- Use a smaller lift if the full range feels uncomfortable.
- Add a folded towel beneath your bottom hip if pressure against the mat is uncomfortable.
- Stop the set if you feel sharp pain or pinching.
If you have an existing hip or lower-back injury, ask a physiotherapist whether this movement is appropriate before starting.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps per side
- Rest
- 45 sec
Complete the repetitions on one side before switching to the other.