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Side-Lying Hip Abduction

Side-Lying Hip Abduction trains 2 of the 18 muscle groups Full Coverage tracks: Abductors (outer hip) 75%, Obliques 25%.

Backbone movement Level: Beginner Bodyweight Push Easy on the lower backEasy on the kneesNo load on the spineEasy on the shoulders

Side-Lying Hip Abduction - Start position
Start position
Side-Lying Hip Abduction - Finish position
Finish position

How to do it

  1. Lie on your side on a mat, legs stacked and body in one straight line.
  2. Bend the bottom leg slightly for a base and prop your head on your lower arm.
  3. Raise the top leg toward the ceiling, toes pointing forward rather than up.
  4. Stop where the hip stops - if your torso rolls back to get higher, you have passed your range.
  5. Lower slowly under control, then roll over and do the other side.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

How it compares

Compared with the Hip Abduction (Machine), it loads Obliques 25 points higher, Abductors (outer hip) 25 points lower. It needs Bodyweight where the other uses Machines. Compared with the Side Plank, it loads Obliques 55 points lower, Abductors (outer hip) 35 points higher, Abs 25 points lower.

Other ways to train this

Other exercises for the Abductors (outer hip)

Related guides

Exercise illustrations and data by RepDB (repdb.co), used under licence.

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