Side-Lying Hip Abduction

Physical Requirements

• No acute hip or lower back pain

Prior Knowledge

• Understanding of neutral spine position

Starting Position

• Lie on side with legs extended
• Bottom leg slightly bent for stability
• Hips stacked vertically

Movement Pattern

1. Begin in side-lying position with proper alignment
2. Slowly lift top leg toward ceiling while maintaining foot position
3. Lift until feeling tension in hip (usually 30-45 degrees)
4. Hold briefly at top position
5. Lower leg with control to starting position

Form Cues

• Keep hips stacked throughout movement
• Avoid rolling backward or forward
• Movement should be smooth and controlled
• Lift leg until feeling tension in hip
• Focus on lifting leg from hip rather than swinging
• Feel the tension in the side of hip, imagine pushing the foot toward ceiling while keeping leg straight

Beginner:

• Basic side-lying leg lifts
• Focus on form and control
• 2-3 sets of 10-15 reps

Intermediate:

• Added resistance band
• Increased hold times at top
• 3-4 sets of 15-20 reps
  

Advanced:

• Pulse movements at top
• Combined movements (circles, patterns)
• Multiple angles of abduction

Technical Mastery

• Multiple angles of abduction
• Keep toes pointed slightly downward, Maintain slight tension in core
• Focus on quality over quantity of reps

Programming Tips

• Optimal sets/reps: 3x15-20, Rest periods: 30-60 seconds between sets, Best performed early in workout when muscles are fresh

Expert Insights

• Can be used as both activation exercise and strength builder, Great morning movement for hip activation, Excellent pre-run exercise
• Keep movement controlled and deliberate