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Lying Hip Abduction

Pure glute isolation — builds outer glute strength with no balance requirement, perfect for beginners and rehab

⚡ Quick Reference​

AspectDetails
PatternHinge (Hip Abduction)
Primary MusclesGlute Medius, Glute Minimus
Secondary MusclesTensor Fasciae Latae
EquipmentBodyweight, Band, or Ankle Weights
Difficulty⭐ Beginner
Priority🟡 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. Body position: Lie on your side on a mat
  2. Bottom leg: Bend knee 90° for stability
  3. Top leg: Straight, in line with body
  4. Hips: Stacked vertically, not rolled back or forward
  5. Head: Rest on bottom arm or pillow
  6. Top arm: On floor in front for light support
  7. Alignment: Shoulders, hips, and top leg in one line

Equipment Options​

EquipmentSetupResistance
BodyweightNo equipmentBody weight only
Resistance BandAround thighs above kneesLight to moderate
Ankle WeightsStrap to top ankle2-10 lbs
Setup Cue

"Lie on your side like you're sleeping, bottom knee bent for stability, top leg straight and ready to lift"

🔄 Execution​

The Movement​

What's happening: Side-lying, ready to lift top leg

  1. Lying on side, body straight
  2. Bottom leg bent for stability
  3. Top leg straight, toe pointing forward
  4. Hips stacked, not rolled back
  5. Core gently engaged

Feel: Relaxed but aligned, ready to lift

Key Cues​

Primary Cues
  • "Hips stacked" — don't roll back
  • "Toe forward" — not pointing up
  • "Lift from the hip" — not the foot
  • "Squeeze at the top" — 1 second hold

Tempo Guide​

GoalTempoExample
Strength1-1-2-01s up, 1s hold, 2s down
Hypertrophy2-1-3-02s up, 1s hold, 3s down
Endurance1-0-1-0Controlled but rhythmic

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Gluteus MediusHip abduction — lifting leg away from midline████████░░ 80%
Gluteus MinimusHip abduction — assists medius███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
Tensor Fasciae LataeAssists hip abduction██████░░░░ 55%

Stabilizers​

MuscleRole
Core (Obliques)Maintains stable side-lying position
Unique Benefit

Lying hip abduction removes the balance challenge, allowing you to focus purely on glute activation. This makes it ideal for beginners, rehab, or when you want maximum isolation.

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Rolling hips backHips tilt back to lift higherChanges to hip flexor workKeep hips stacked vertically
Toe pointing upExternal hip rotationWrong muscle emphasisKeep toe forward or down
Lifting too highForcing excessive ROMHip flexors take overLift 30-45° only
Using momentumSwinging leg up and downLess muscle activationSlow, controlled reps
Bent top legKnee bent during liftReduces range and glute workKeep leg straight
Most Common Error

Rolling the hips backward — this allows you to lift higher but shifts work away from the glutes to the hip flexors. Keep your hips stacked like two dinner plates.

Self-Check Checklist​

  • Hips stay stacked throughout
  • Toe points forward, not up
  • Controlled lift and lower
  • Top leg stays straight
  • Can feel outer glute burning

🔀 Variations​

By Equipment​

VariationHowWhen to Use
StandardNo equipmentLearning movement
Pulse RepsSmall pulses at topEndurance burn
Holds5-10s hold at topIsometric strength

By Difficulty​

VariationDifficultyChange
Partial ROMEasiestSmaller range
Bodyweight Full ROMEasyStandard
Light Band/WeightModerateAdded resistance
Heavy Band/WeightHardSignificant resistance
Elevated PositionHardTop hip elevated on pillow

📊 Programming​

Rep Ranges by Goal​

GoalSetsReps (per leg)RestNotes
Strength3-412-1545-60sUse resistance
Hypertrophy3-415-2530-45sModerate resistance, squeeze
Endurance2-325-50+30sBodyweight or light band

Workout Placement​

Program TypePlacementRationale
Lower body dayEnd of workoutAccessory/isolation
Glute focusMid-workoutAfter compounds
Warm-upBeginningGlute activation
Rehab/PrehabStandaloneHip stability work

Progression Scheme​

How to Progress

Start bodyweight until you can do 3x25 with perfect control. Then add a light band or 2-5 lb ankle weight. When that feels easy, increase resistance or progress to standing variations.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
ClamshellEven simpler glute isolation
Partial ROM Lying AbductionBuilding initial strength

Progressions (Harder)​

ExerciseWhen Ready
Standing Hip AbductionWant balance challenge
Cable Hip AbductionWant progressive resistance
Lateral Band WalkMore functional/dynamic

Alternatives​

AlternativeWhen to Use
Seated Hip AbductionWant machine resistance
Standing Hip AbductionWant functional variation
Cable Hip AbductionWant adjustable cable resistance

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Hip painAggravationReduce ROM, lighter/no resistance
Lower back discomfortLying position strainPlace small pillow under waist
Shoulder discomfortBottom shoulder pressureUse pillow for head support
Stop Immediately If
  • Sharp pain in hip joint
  • Pain in lower back during movement
  • Clicking or catching in hip

Safe Training Tips​

  • Use a mat or soft surface
  • Don't force range of motion beyond 45°
  • Keep movements slow and controlled
  • Support head comfortably with arm or pillow
  • Start bodyweight before adding resistance

🦴 Joints Involved​

JointActionROM RequiredStress Level
HipAbduction30-45°🟢 Low
Safest Hip Abduction Variation

The side-lying position is the safest and most controlled way to train hip abduction, making it ideal for beginners and rehabilitation.

❓ Common Questions​

Should I point my toe up or forward?

Keep your toe pointing forward or slightly down. Pointing the toe up externally rotates the hip and reduces glute medius activation.

How high should I lift my leg?

Aim for 30-45° from your bottom leg. Going higher typically requires rolling the hips back, which shifts work away from the glutes.

Can I do this exercise in bed?

Yes, it works on a firm mattress. However, a yoga mat on the floor provides more stability and better feedback.

Should I feel this in my hip or glute?

You should feel a burn in the outer/side glute (muscle). If you feel it in the hip joint itself, reduce range of motion and check that your hips stay stacked.

Is this good for hip rehab?

Yes, this is one of the most common exercises prescribed by physical therapists for hip weakness and rehabilitation due to its safety and isolation.

📚 Sources​

Biomechanics & Muscle Activation:

  • Distefano, L.J., et al. (2009). Gluteus medius activation during rehabilitation exercises — Tier A
  • Selkowitz, D.M., et al. (2013). Hip abduction exercise comparison — Tier A
  • ExRx.net — Tier C

Programming & Rehabilitation:

  • NSCA Essentials — Tier A
  • ACE Exercise Library — Tier B
  • Physical Therapy Journal — Tier A
For Mo

When to recommend this exercise:

  • User is a complete beginner to hip abduction work
  • User is in rehabilitation for hip weakness
  • User wants to isolate glutes without balance challenges
  • User has no equipment or gym access
  • User wants glute activation before bigger lifts

Who should NOT do this exercise:

  • Acute hip injury → Wait for recovery
  • Severe hip pain during the movement → Stop and assess

Key coaching cues to emphasize:

  1. "Keep your hips stacked like two plates — don't roll back"
  2. "Toe points forward, not up to the ceiling"
  3. "Lift from your hip, squeeze at the top"

Common issues to watch for in user feedback:

  • "I can lift my leg really high" → Likely rolling hips back, cue stacked hips
  • "I don't feel it in my glutes" → Check toe position and hip stacking
  • "My hip flexor is working" → Rolling hips back, reduce ROM

Programming guidance:

  • For beginners: 3x20-25 per leg, bodyweight, 2-3x/week
  • For intermediates: 3x15-20 per leg with band or ankle weight
  • Progress when: Can do 3x25 bodyweight with perfect form, add resistance

Last updated: December 2024