Lying Single-Leg Abduction
Strengthen hips & glutes with Lying Single-Leg Abduction! Improve stability & flexibility for everyday movement.
The Lying Single-Leg Abduction mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Lying Single-Leg Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis)
Lying Single-Leg Abduction Variations and Alternatives
How to do the Lying Single-Leg Abduction
Lie on your back on a comfortable surface with both legs extended straight out.
Place your arms by your sides with palms facing down for stability.
Keep your core engaged and your lower back pressed firmly against the floor.
Lift one leg slightly off the ground to start the movement while keeping the other leg flat on the ground.
Slowly raise the lifted leg out to the side as high as is comfortable and maintain the position, ensuring your hips stay square to the ceiling and do not roll to the side.
Pause briefly at the top of the motion, then slowly lower your leg back to the starting position without letting it touch the other leg or the floor.
Perform the desired number of repetitions for one set, then switch legs and repeat the exercise.
When performing this exercise, make sure the movement is controlled and the focus is on using the hip abductor muscles to perform the lift. Avoid any jerky motions or using momentum to lift the leg. This exercise is beneficial for improving hip stability, flexibility, and strength, which are important for overall lower body function and stability in many daily activities and sports.
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Lying Single-Leg Abduction FAQs
What muscles does the Lying Single-Leg Abduction work?
The Lying Single-Leg Abduction 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 Single-Leg Abduction?
None. The Lying Single-Leg Abduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Single-Leg Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Single-Leg Abduction variations and alternatives?
Similar exercises include the Single-Leg Flexion Abduction Stretch, Bodyweight Side-Lying Inner-Thigh Up-Down, Side-Lying Adductor Leg Raise and Hip Abduction.
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