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Exercise 0710 · REF 7WaDzyL

Side Hip Abduction exercise animation

Side Hip Abduction

Category
Upper Legs
Equipment
Body Weight
Target
Abductors

Lying on your side and lifting the top leg is about as isolated as glute medius training gets — no other muscle group can meaningfully assist. It's a small, unglamorous movement, but a weak glute medius is linked to hip drop and knee valgus under load, so this is often prescribed as corrective work rather than a mass builder. Keep the hip from rolling backward, which is the easiest way to cheat the rep.

How to Do the Side Hip Abduction

  1. Stand with your feet shoulder-width apart and your hands on your hips.
  2. Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
  3. Pause for a moment at the top, then slowly lower your leg back down to the starting position.
  4. Repeat on the other side.
  5. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Side Hip Abduction primarily targets the Abductors, with Glutes as the primary synergist muscle group, along with the Quadriceps.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Abductors Exercises

Lever Seated Hip Abduction Lever Seated Hip Abduction Leverage Machine · Abductors Resistance Band Seated Hip Abduction Resistance Band Seated Hip Abduction Resistance Band · Abductors Side Bridge Hip Abduction Side Bridge Hip Abduction Body Weight · Abductors Straight Leg Outer Hip Abductor Straight Leg Outer Hip Abductor Body Weight · Abductors

Equipment Alternatives

Don't have body weight? These target the same abductors with different equipment.

Lever Seated Hip Abduction Lever Seated Hip Abduction Leverage Machine · Abductors Resistance Band Seated Hip Abduction Resistance Band Seated Hip Abduction Resistance Band · Abductors

FAQ

What muscles does the Side Hip Abduction work?
The Side Hip Abduction primarily targets the abductors, with the glutes and quadriceps assisting.
What equipment do I need for the Side Hip Abduction?
The Side Hip Abduction is done with no equipment — just body weight.
What's a good alternative to the Side Hip Abduction?
If you don't have access to the space or setup it needs, the Lever Seated Hip Abduction targets the same abductors using leverage machine instead.