Also known as: Lateral Leg Raise, Side Leg Raise
Beginner
Exercise Mat, Resistance Bands, Ankle Weights
Description
Side-lying hip abduction is an isolation exercise targeting the hip abductor muscles, particularly the gluteus medius. It involves lifting the top leg away from the midline of the body while lying on your side.
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OverView
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Instructions
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Saftey
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Progressions
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Pro Tips
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Benefits
Physical Benefits
Performance Benefits
Unique Benefits
Muscles Worked
Primary Muscles
Gluteus Medius
Gluteus Minimus
Tensor Fasciae Latae (TFL)
Secondary Muscles
Hip external rotators
Core stabilizers
Quadratus lumborum
Instructions
Prerequisites
Equipment Needed:
Exercise mat
(optional)
Ankle Weights
(advanced variations)
Resistance Bands
(advanced variations)
Physical Requirements:
Prior Knowledge:
Execution
Starting Position:
Movement Pattern:
- Begin in side-lying position with proper alignment
- Slowly lift top leg toward ceiling while maintaining foot position
- Lift until feeling tension in hip (usually 30-45 degrees)
- Hold briefly at top position
- Lower leg with control to starting position
Mind-Muscle Connection:
Saftey
Safety
Common Mistakes
Rolling backward or forward
Looks like: Hips not staying stacked
Why it's problematic: Reduces target muscle activation
How to correct: Focus on keeping hips aligned vertically
Lifting leg too high
Looks like: Compensatory pelvic tilt
Why it's problematic: Engages incorrect muscles
How to correct: Limit range of motion to maintain form
Safety Tips
Maintain neutral spine throughout
Stop if sharp pain occurs
Keep movement controlled and deliberate
Avoid forcing range of motion
Progressions
Progressions
Beginner
Intermediate
Advanced
Pro Tips
Pro Tips
Technical Mastery
- Focus on quality over quantity of reps
- Keep toes pointed slightly downward
- Maintain slight tension in core
Programming Tips
- Best performed early in workout when muscles are fresh
- Optimal sets/reps: 3x15-20
- Rest periods: 30-60 seconds between sets
Expert Insights
- Excellent pre-run exercise
- Can be used as both activation exercise and strength builder
