Side-Lying Hip Abduction
Targets the gluteus medius — the outer hip muscle that keeps your knees from caving in.
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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
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.
Equipment taken? Swap it for
These train the same muscles with different equipment.
General fitness information, not medical advice. Stop if an exercise causes pain, and check with a clinician before starting if you have an injury or a health condition.