beginnerNo equipmentFloor
Side-Lying Hip Abduction
A larger range-of-motion hip abduction exercise that recruits the glute med and glute min more completely than clamshells. By extending the leg, you also involve the TFL and lateral hip stabilizers that are critical for gait and single-leg stability.
Side-Lying Hip Abduction
Duration
2 min
Reps
15 reps each side
Sets
3
How to do it
- 1
Lie on your side with your body in a straight line, hips stacked, legs extended.
- 2
Keep your bottom leg bent slightly for base of support if needed.
- 3
With the top leg straight and toes pointing forward, lift it toward the ceiling.
- 4
Raise only as high as you can without the pelvis tilting, quality beats height.
- 5
Lower slowly and repeat. Do not rest the leg fully between reps.
Benefits
- Strengthens glute med and glute min through full hip abduction
- Improves lateral hip stability and single-leg balance
- Reduces hip drop pattern during walking and stair climbing
Common mistakes
- Rotating the foot toward the ceiling instead of keeping toes forward
- Letting the pelvis tilt to get more height on the lift
- Moving through momentum rather than controlled muscle work
Target areas
hips
Good for
seniorspost surgeryathletes
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