Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
ExercisesCalculatorsKitchenFor coachesFor gymsPricing
Sign inGet started
Healthy Hueman
HomeTodayPlanProgressExercisesCoachingGymCoach
Get Started
Healthy Hueman

Show up.
We'll keep count.

Product

  • Exercises
  • Calculators
  • Kitchen
  • Journal
  • Pricing

For

  • Coaches
  • Gyms
  • Find a coach

Company

  • About
  • Contact
  • Security
  • Sign in

Policies

  • Privacy
  • Terms
  • Refunds
  • Grievances
© 2026 Healthy Hueman · BangaloreFree to start · No ads · No third-party trackers
TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Side-Lying Hip Abduction
GlutesBeginner

Side-Lying Hip Abduction

A side-lying exercise lifting the straight top leg towards the ceiling. It trains the gluteus medius and hip abductors.

Sign in to add to your day

Primary muscles

  • Gluteus Medius
  • Hip Abductors

Secondary muscles

  • Obliques
Sets
2–3
Reps
15–20 per side
Rest
30–45s

How to perform

Side-Lying Hip Abduction movement

Main muscles working (thicker lines)

Starting position

Lie on your side with legs straight and stacked, bottom knee optionally bent for balance, head resting on your lower arm.

  1. 1

    Keep the top leg straight with toes pointing forward.

  2. 2

    Lift the top leg up and slightly back without rolling your hips.

  3. 3

    Pause at the top.

  4. 4

    Lower slowly and repeat, then switch sides.

Breathing: Exhale as you lift, inhale as you lower.

Coaching tips

  • Lead with the heel

  • Hips stacked

  • Toes forward, not up

Common mistakes

  • Rolling the hips back

  • Swinging the leg forward

  • Lifting too high

Safety notes

  • Keep the range moderate so the lower back doesn't side-bend.

Details

Body parts
Glutes · Hips
Equipment
Bodyweight
Movement
Isolation
Exercise type
Isolation
Training goals
General Fitness · Endurance · Rehab Support

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • ClamshellBeginner→

Harder Variations

  • Cable Hip AbductionBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.