Side-Lying Weighted Hip Abduction
The Side-Lying Weighted Hip Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Side-Lying Weighted Hip Abduction Muscles Worked
Primary
Hip Abductor (gluteus medius)
Secondary
Glutes (gluteus maximus); Obliques
How to do the Side-Lying Weighted Hip Abduction
Starting Position
Lie on your side on a mat, with your bottom leg bent and stability provided by your forearm on the floor (elbow directly under your shoulder).
Keep your top leg extended or slightly bent.
Rest a dumbbell on your slightly flexed top thigh, holding it firmly with your top hand to provide resistance.
Movement
While keeping your torso stable and engaging your core, lift your top knee/leg upward in a controlled arc.
Squeeze your glute and hip at the top of the movement.
Slowly lower your leg back to the starting position with control.
Maintain steady breathing and avoid rocking your torso back and forth.
Side-Lying Weighted Hip Abduction FAQs
What muscles does the Side-Lying Weighted Hip Abduction work?
The Side-Lying Weighted Hip Abduction mainly works the hip abductors (outer thighs), with help from the glutes & hips and core. The main muscles are the gluteus medius.
What equipment do you need for the Side-Lying Weighted Hip Abduction?
None. The Side-Lying Weighted Hip Abduction is a bodyweight exercise, so you can do it anywhere.
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