Side-Lying Hip Abduction
Targets the gluteus medius, the outer hip muscle that keeps your knees from caving in.
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3 sets of 6–15 reps, 1–2 min rest, guided
Muscles worked
How to do the side-lying hip abduction
- 1Lie on your side with your legs straight and stacked, head resting on your lower arm.
- 2Rotate your top toes slightly toward the floor.
- 3Lift the top leg up and slightly back, leading with the heel.
- 4Pause, then lower without letting the legs touch.
When to pick it: Pick it for knee and hip health, as a warm-up, or with a band for more challenge.
Form cues
- Heel leads
- Hips stacked, don’t roll back
- Small, slow and strict
Common mistakes
- Rolling the hips backward
- Swinging the leg forward
- Lifting too high and using the lower back
Stop if something hurts, and check with a doctor before starting if you have a health condition, are pregnant or are recovering from an injury. Terms
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Muscle size | 3–4 | 6–15 | 1–2 min |
| Endurance | 2–3 | 15–25 | 30–60 s |
Finish each set with one or two good reps left in the tank. When you hit the top of the rep range on every set, add weight next time. Get a full 4–12 week program →
Equipment taken? Swap it for
These train the same muscles with different equipment.
