Side Hip Abduction
Strengthen your hips & glutes with Side Hip Abductions! This exercise isolates key muscles for better stability and mobility.
The Side Hip Abduction mainly works the hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Side Hip Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Stabilizer (gluteus minimus)
Secondary
Deep Core (transverse abdominis)
Side Hip Abduction Variations and Alternatives
How to do the Side Hip Abduction
Lie on one side with your body in a straight line, resting on your forearm to prop up your upper body. Your legs should be stacked with one on top of the other.
Place your other hand on the floor in front of you for stability.
Keeping your legs straight and your toes pointed forward, slowly raise the upper leg as high as possible without rotating the hip or swinging it forward.
Pause at the top of the movement when you feel your hip and glute muscles fully engaged.
Slowly lower your leg back down to the starting position.
Complete the desired number of repetitions and then switch sides to work the opposite leg.
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Side Hip Abduction FAQs
What muscles does the Side Hip Abduction work?
The Side Hip Abduction 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 Side Hip Abduction?
None. The Side Hip Abduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Hip Abduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Hip Abduction variations and alternatives?
Similar exercises include the Bodyweight Side-Lying Inner-Thigh Up-Down, Side-Lying Adductor Leg Raise, Hip Abduction and Hip Clam.
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