A side-lying exercise lifting the straight top leg towards the ceiling. It trains the gluteus medius and hip abductors.
Primary muscles
Secondary muscles
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.
Main muscles working (thicker lines)
Lie on your side with legs straight and stacked, bottom knee optionally bent for balance, head resting on your lower arm.
Keep the top leg straight with toes pointing forward.
Lift the top leg up and slightly back without rolling your hips.
Pause at the top.
Lower slowly and repeat, then switch sides.
Breathing: Exhale as you lift, inhale as you lower.
Lead with the heel
Hips stacked
Toes forward, not up
Rolling the hips back
Swinging the leg forward
Lifting too high
Keep the range moderate so the lower back doesn't side-bend.