Lying Split Abductor
Strengthen your core & hip abductors! The Lying Split Abductor targets your lower abs and inner thighs for a tighter, more toned physique.
The Lying Split Abductor mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Lying Split Abductor Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Obliques; Abdominals (rectus abdominis)
Lying Split Abductor Variations and Alternatives
How to do the Lying Split Abductor
Begin by lying on your back on an exercise mat, with your arms out to the sides for stability.
Keep your legs straight and raise them off the ground to around a 45-degree angle, making sure your lower back remains in contact with the mat.
Slowly separate your legs as wide as possible without straining. Ensure that the movement comes from your hips and not by twisting your pelvis or lower back.
Hold the split position for a brief moment to maintain the tension on the abductors.
Slowly bring your legs back together, still keeping them lifted off the ground.
Repeat the motion for the desired number of repetitions, ensuring you maintain form and control throughout the exercise.
Remember, to prevent injury, perform this movement in a slow and controlled manner without any jerky movements. If you're new to this exercise, you may want to start with fewer repetitions and work your way up as you gain strength and flexibility in your hip abductors.
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Lying Split Abductor FAQs
What muscles does the Lying Split Abductor work?
The Lying Split Abductor mainly works the hip abductors (outer thighs), with help from the core. The main muscles are the gluteus medius and gluteus minimus.
What equipment do you need for the Lying Split Abductor?
None. The Lying Split Abductor is a bodyweight exercise, so you can do it anywhere.
What workout day should the Lying Split Abductor go on?
It belongs on leg day in a push/pull/legs routine.
What are some Lying Split Abductor variations and alternatives?
Similar exercises include the Side-Lying Abductor Leg Raise, Lying Abduction Adduction, Lying Abductor Stretch and Alternating Lying Foot Opener.
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