Hip - Abduction

Muscles worked

Setup

1. Lie on your side on a flat surface with your legs stacked and extended straight.
2. Prop your head up with your bottom arm or rest it flat on your bicep for comfort.
3. Place your top hand on the floor in front of your chest to maintain balance.
4. Engage your core to ensure your hips stay stacked vertically, one directly above the other.

How to do it

1. Exhale as you lift your top leg toward the ceiling in a slow, controlled motion.
2. Raise the leg to approximately a 45-degree angle, or until you feel a strong contraction in the side of your hip.
3. Inhale as you slowly lower the leg back to the starting position, stopping just before it touches the bottom leg to maintain tension.
4. Maintain a 2-1-2 tempo (2 seconds up, 1 second pause, 2 seconds down).

Form checklist

• Keep your toes pointed forward or slightly downward to isolate the glutes.
• Ensure your hips do not roll backward as you lift the leg.
• Keep the lifting leg perfectly straight throughout the entire range of motion.
• Avoid using momentum; the movement should be slow and deliberate.

Pro tips

• Lead the movement with your heel rather than your toes to maximize glute medius engagement.
• Imagine pushing your heel away from your body as you lift to create more space in the hip joint.
• Squeeze the glute at the top of the movement for a full second to enhance the mind-muscle connection.

Make it harder

• Add a 3-second isometric hold at the peak of each repetition.
• Perform small, controlled pulses at the top of the range of motion before lowering the leg.

Frequently asked

What muscles does the hip - abduction work?

The hip - abduction primarily targets the adductors, glutes, and hip flexors, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the hip - abduction?

The hip - abduction requires no equipment — just your body weight.

Is the hip - abduction good for beginners?

The hip - abduction is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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