Lying Bent-Knee Hip Abduction
Strengthen hips & glutes with Lying Bent-Knee Hip Abduction. Improve stability & reduce pain. Great for all fitness levels!
The Lying Bent-Knee Hip Abduction mainly works the hip adductors (inner thighs) and core, with help from the glutes & hips and hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Lying Bent-Knee Hip Abduction Muscles Worked
Primary
Hip Adductors; Hip Flexor (iliopsoas)
Secondary
Glutes (gluteus maximus); Hip Abductor (gluteus medius)
Lying Bent-Knee Hip Abduction Variations and Alternatives
How to do the Lying Bent-Knee Hip Abduction
Begin by lying flat on your back on a comfortable surface. Keep your arms resting at your sides and your knees bent with your feet flat on the ground.
Engage your core by pulling your belly button towards your spine to maintain a neutral spine position throughout the exercise.
Keep your left foot planted, and actively press it into the ground for stability. Slowly lift your right knee out to the side without rotating your pelvis or lifting your left hip off the ground.
Open your right knee as far as you can while maintaining control and without causing any discomfort in your hip or lower back.
Hold the abducted position momentarily at the top of the movement, ensuring that you're engaging your outer hip muscles (abductors).
Gently lower your knee back to the starting position alongside your left knee.
Perform the desired number of repetitions and then repeat on the opposite side.
It's important to perform the exercise in a controlled manner, focusing on the quality of movement rather than speed or the number of repetitions. Ensure not to let your hip roll back as you lift your knee, and keep your movements smooth.
For beginners, start with a low number of repetitions (e.g., 8-10 reps) for 2-3 sets and increase as you get stronger.
Remember to breathe normally throughout the exercise, exhaling as you lift your knee and inhaling as you lower it back to the starting position. If you experience any pain or discomfort, stop the exercise immediately and consult with a professional if necessary.
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Lying Bent-Knee Hip Abduction FAQs
What muscles does the Lying Bent-Knee Hip Abduction work?
The Lying Bent-Knee Hip Abduction mainly works the hip adductors (inner thighs) and core, with help from the glutes & hips and hip abductors (outer thighs). The main muscles are the hip adductors and iliopsoas.
What equipment do you need for the Lying Bent-Knee Hip Abduction?
None. The Lying Bent-Knee Hip Abduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Bent-Knee Hip Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Bent-Knee Hip Abduction variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Side-Lying Adductor Leg Raise, Hip Abduction and Inner-Thigh Pulse.
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