Side-lying Hip Abduction

Side-lying Hip Abduction is a resistance exercise – strength exercise involving Gluteus medius, Gluteus minimus. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Gluteus medius, Gluteus minimus
Secondary muscles: Tensor fasciae latae, Lateral abdominal wall
Exercise type: Resistance exercise – strength

Exercise technique

Lower leg
Lie on your side and bend the lower knee for support.
Upper leg
Extend your working leg in line with your torso.
Pelvis
Stack your hip bones vertically.
Lift
Raise your upper leg sideways.
Foot direction
Keep your toes approximately forward without turning them toward the ceiling.
Upper limit
Stop where you can reach without hiking your pelvis.
Lower
Lower your leg toward the other leg under control.

Key technique points

Do not move your leg in front of your torso.
Do not hike your hip toward your ear.
Do not turn your toes upward.
Do not shorten the side of your lower back.
Keep the upper knee straight but relaxed.
Limit leg height through pelvic control.

Common mistakes

Lifting forward

Hip-flexor contribution increases.

Turning the toes out

Straight sideways abduction becomes abduction with rotation.

Hiking the pelvis

Side-bending of the lower back replaces hip movement.

Leaning backward

The working plane changes.

Swinging the leg

Muscular control decreases at the top.

Bending the knee

The lever shortens and the intended variation changes.

Frequently asked questions