Exercise guide
Lying Split Abductor
- Beginner
- Isolation
- Rep-based
- Hips
- Lower legs
This exercise targets the hip abductors and core stabilizers, improving hip mobility and lateral pelvic stability. It effectively engages the gluteus medius and the lower abdominals by requiring controlled leg abduction against gravity.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended and arms by your sides for support.
- Press your lower back firmly into the floor to engage your deep core and stabilize the pelvis.
- Lift both legs straight up toward the ceiling until they are perpendicular to the floor, keeping your feet flexed.
How to do it
- Inhale as you slowly lower your legs out to the sides in a wide 'V' shape, maintaining straight knees throughout the movement.
- Exhale as you use your outer glutes and core to pull your legs back together to the starting vertical position.
- Maintain a controlled tempo, taking 2 seconds to open the legs and 1 second to bring them back together.
Form checklist
- Keep your lower back glued to the mat; do not let it arch as the legs open.
- Ensure the movement is strictly lateral, keeping the legs in the same vertical plane.
- Keep your toes pointed toward your shins to maintain tension in the legs.
- Avoid using momentum; focus on a slow, controlled 'split' and 'close' motion.
Pro tips
- Focus on 'pushing' the air away with your outer thighs as you open to maximize gluteus medius activation.
- At the top of the movement, actively squeeze your inner thighs together to engage the adductors before the next rep.
Make it harder
- Lower your legs to a 45-degree angle relative to the floor instead of 90 degrees to significantly increase the demand on the lower abdominals.
- Wear ankle weights to increase the resistance on the hip abductors.
Frequently asked
- What muscles does the lying split abductor work?
- The lying split abductor primarily targets the abs, glutes, and obliques, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the lying split abductor?
- The lying split abductor requires no equipment — just your body weight.
- Is the lying split abductor good for beginners?
- Yes. The lying split abductor is a beginner-friendly movement and a strong foundation to build on.
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