Lying Side-Kick
The Lying Side-Kick mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Side-Kick Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Hip Stabilizer (gluteus minimus); Obliques
How to do the Lying Side-Kick
Setup
Start by lying on your side on a mat, with your bottom arm bent to support your head or resting on the floor for stability.
Keep your body in a straight line from your head to your feet. Stack your hips and shoulders directly on top of one another.
Movement
Tighten your core muscles to maintain stability and prevent your hips from rocking forward or backward.
Exhale as you slowly raise your top leg upward toward the ceiling, keeping it straight and maintaining a neutral foot position.
Only lift your leg as high as you can while maintaining the alignment of your hips.
Hold briefly at the top of the movement before inhaling and slowly lowering your leg back down to the starting position without letting it fully rest if possible.
Complete the desired number of repetitions before switching to the opposite side.
Lying Side-Kick FAQs
What muscles does the Lying Side-Kick work?
The Lying Side-Kick mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius.
What equipment do you need for the Lying Side-Kick?
None. The Lying Side-Kick is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Side-Kick go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.