Smart Workout Diary

Hip Abduction

Side-lying hip abduction is a bodyweight exercise in which you lift the top leg outward while lying on your side. It primarily targets the gluteal muscles on the outer hip, especially the gluteus medius, and supports hip stability, lower-body control, and balanced leg training.

Demonstration

Hip Abduction — demonstration 1
Hip Abduction — demonstration 2

Instructions

  1. Lie on one side with your legs straight and stacked, keeping your head supported by your lower arm or hand.
  2. Keep your hips stacked vertically and brace your abdomen gently so your torso does not roll backward.
  3. Raise the top leg slowly out to the side, keeping the knee straight and the toes pointing mostly forward.
  4. Pause briefly when you feel the outer hip working, without hiking the hip or twisting the pelvis.
  5. Lower with control to the starting position, complete the repetitions, then switch sides.
Muscle Group
Gluteus Medius
Type
Strength
Mechanics
Isolation
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the pelvis still: use a smaller range of motion if your top hip rolls backward.
  2. Lead with the heel and keep the toes mostly forward to limit unwanted hip rotation.
  3. Move slowly; do not swing the leg or use momentum.
  4. Breathe steadily and stop the set if you feel sharp pain or discomfort in the hip or lower back.
Exercise library