Side-Lying Hip Abduction

Hip abduction exercises use a simple exercise pattern that involves bringing the legs out to the sides. Depending on how you perform them, they provide a targeted exercise stimulus to the glutes and other hip abductor muscles.

The side-lying hip abduction exercise is a simple movement pattern that can be incorporated to provide glute isolation. It’s easy to perform, requires no equipment, and offers several functional benefits.

In the article below, we detail everything you need to know about this useful exercise. We discuss the correct form, programming, muscles worked, and key benefits.

How To Do

  1. Find a suitable mat or padded area. Lie down on your side with your torso slightly forward. Bring the arm closest to the floor to a right angle and rest your head on your hand.
  2. Bring your top leg forward slightly and straighten it at an angle. Your bottom leg should be at a right angle resting against the floor. Place your free hand on the floor so you’re on your side.
  3. Inhale and engage your core. Exhale and raise the top leg directly up, keeping the side position. Pause briefly as you reach the top position.
  4. Inhale and lower your leg back to the starting position under control.

Tips From Expert

  • Keep A Stable Exercise Position — Make sure that your bottom hip stays against the ground. This provides stability, allowing you to focus on the main movement pattern.
  • Avoid Twisting Your Torso — Your leg should come directly up rather than forward or backward. Twisting your torso takes away from the exercise focus and increases injury risk.
  • Ensure A Neutral Head Position — Use your bottom arm to support a neutral head position. Keep your head and neck facing forward to prevent neck strain and injury.
  • Squeeze Your Glutes — Squeeze your glute at the top of the movement before lowering using the same tempo. This helps to improve your mind-muscle connection, a key factor in determining muscle growth.

Optimal Sets and Reps

When performing the side-lying hip abduction, use the programming table below. This gives you the suggested sets and reps for each training style.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–10
Endurance Training 3–4 12+
Power Training 3–5 1–3 (Explosive)
Optimal Sets & Reps of Side-Lying Hip Abduction

How to Put in Your Workout Split

The side-lying hip abduction is a versatile bodyweight exercise with several useful applications when programmed correctly. It’s easy to perform, requires no equipment, and improves functional movement.

These are our suggested ways of programming it along with other gluteus medius exercises:

  • At-Home Bodyweight Workout — With no equipment required, it’s great for an at-home workout. Find a suitable space and perform it alongside bodyweight squats and lunges.

  • Leg Routine Accessory Exercise — Use it as part of your accessory work after your main compound movements. Program it after barbell squats and leg presses to improve glute function.

  • Bodybuilding Glute Isolation Session — Add it to a bodybuilding glute routine to provide extra volume and intensity. Use it as a superset after other glute movements such as the hip thrust. This is where you perform multiple exercises with no rest.

As a bodyweight exercise, you don’t need to consider different loading recommendations. To vary the intensity, increase the volume or add the side-lying hip abduction as part of a superset.

For normal training, use the same rest periods as you would for your weighted movements. Take 60–90 seconds of rest for endurance and hypertrophy training. Allow a longer rest period of 2–3 minutes if performing it as part of your strength and power training routine.

Download Enfit for FREE

No cost, no catches – just free home workouts made for you!

Explore Now

Primary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Gluteus

The gluteus muscles are a large muscle group located at the back of the upper legs. Their main role is to move the hips and stabilize the pelvis during movement.

They consist of three muscle groups — the gluteus maximus, gluteus medius, and gluteus minimus. Each performs slightly different roles based on their location.

The primary role of the gluteus medius and minimus is to perform hip abduction. This involves bringing the leg away from the body. The gluteus maximus primarily performs hip extension but also plays a smaller role in hip abduction.

During the side-lying hip abduction, the glute medius and minimus muscles work to abduct the hip. They bring the leg out to the side before lowering it down under control.

A recent review study examined the activation of the gluteal muscles in standing hip abduction. Results showed an average muscle activation rate of 31.5%. This is a measure to show how hard a muscle is working.

Secondary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Iliopsoas

The iliopsoas is a hip muscle group that’s made up of three smaller muscles. These are the iliacus, psoas major, and the psoas minor. The psoas minor is only present in 60%–65% of people.

The primary function of the iliopsoas muscles is to perform hip flexion and external rotation. This means bringing the hips back and out to the sides. When performing the side-lying hip abduction, they help to stabilize the hip position, allowing the gluteal muscles to function properly.

Quadriceps

The quadriceps are a large muscle group located at the front of the upper leg. They can be divided into four smaller groups — the rectus femoris, vastus medialis, vastus intermedius, and vastus lateralis.

Each of these muscle groups primarily functions to perform knee extension and hip flexion. This is where the knee straightens and the hips come back.

When performing the side-lying hip abduction, the quadriceps stabilize the knee position. This allows the glutes to function as the primary movers, abducting the hips.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Squat

Donkey Kick

Cobra Stretch

Lying Glute Stretch

Bodyweight Single-leg Deadlift

Bridge Kick

Glute Bridge March

Plank & Rear Kick

Single-Leg Glute Bridge

Curtsy Lunge with Towel

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Barbell Deadlift

Barbell Squat

Front Squat

Hip Thrust Machine

Barbell Sumo Deadlift

Dumbbell Deadlift

Smith Machine Squat

Dumbbell Sumo Squat

Trap Bar Deadlift

Who Should Do?

Bodyweight Athletes

Bodyweight athletes perform the majority of their training using their own body as resistance. This requires minimal equipment, little or no cost, and no real barrier to access. It can be done at home, at the gym, or in the local park. 

The side-lying hip abduction is a bodyweight exercise that requires no equipment. While a padded area or mat increases comfort, it’s not necessarily needed. With this, it can be easily added to any bodyweight routine. 

Recreational Gymgoers

Recreational gymgoers have the common goals and motivations of improving their fitness, body composition, and strength levels. Doing this as a beginner requires simple movement patterns to reach the basics and build up these determinants. Once these are improved, advanced movements can then be used.

The side-lying hip abduction is a bodyweight exercise that’s simple to perform. It involves one primary mover which is the glutes and one main movement pattern — hip abduction. 

This makes it perfect for recreational gymgoers looking for a simple glute isolation movement. It helps to teach them how to abduct their hips using a bodyweight exercise. 

Functional Fitness Athletes

Functional fitness training uses movements that resemble everyday activity and exercise. Training using these can improve everyday performance components. 

When sidestepping in movement or exercise, the hips abduct. When walking or running, the hips control torso positioning and balance. The glute muscles are the primary movers when performing these actions. 

The side-lying hip abduction therefore uses muscle groups that are involved in many functional movement patterns. They can be added to a functional training routine as an easy exercise to improve performance. 

Who Should Not Do?

Advanced Powerlifters

The side-lying hip abduction is a great exercise. However, there’s only so far you can progress the intensity as a bodyweight movement. 

Advanced powerlifters are at the training stage where they’re looking for small percentage gains. They have the basic function and need a higher intensity for the beneficial adaptations to take place. This requires the planned manipulation of training intensity or periodized training. 

The bodyweight nature of the side-lying hip abduction means that it can’t provide enough intensity. While it could be used as a warm-up, it’s not suitable as a main movement.  

Those With Hip Issues

The side-lying hip abduction requires a good range of motion from the glutes and other hip abductor muscles. The legs need to abduct to the side and come back under control. 

Common hip issues such as hip osteoarthritis cause pain and reduce function. Even with no resistance, the side-lying hip abduction exercise may prove too difficult. 

In this case, work with a qualified professional to improve strength and range of motion. They will assess your suitability to perform the side-lying hip abduction as part of a rehabilitation routine. 

Benefits Of The Side-Lying Hip Abduction

Stronger Hips

The hips are essential for exercise and activity as they connect the torso to the legs. Because of this, they are involved to some extent in all movements. They help to provide support and movement, improving pain and mobility.

Larger muscle groups such as the quadriceps and glutes extend and flex the hips, respectively. This helps to drive them forward and bring the torso toward the body, also known as a hip hinge. 

The hip abductor and adductor muscles play supporting roles, helping to facilitate these functional movements. When squatting, walking, or running, the hips are vital for proper leg strength and function.

Isolating them using the side-lying hip abduction exercise provides a good way to increase training volume. It also helps to improve intensity when added to weighted movements. 

Improve Balance

Balance refers to the ability to keep an even weight distribution. This allows you to stay upright or stable during movement and exercise.

Good balance is needed to maintain mobility and function. This can become a problem with weak leg muscles, especially in older populations. 

The hip abductors work alongside the hip adductors to keep the hips in line and ensure correct movement patterns. This happens when still and during movement. Improving their function with targeted exercise can lead to better balance and reduced injury risk.

The side-lying hip abduction exercise provides targeted isolation to the hip abductor muscles. This gives you a functional exercise that’s easy to perform for better hip function and balance. Potential applications include older populations who want to improve mobility. 

Prevents Injuries

The core is made up of the lower back, hips, pelvis, and abdominal muscles. These are the central parts of the body that help with movement, breathing, and postural control. 

Everything we do requires postural control. When we sit and stand, small postural muscles maintain the correct position. When we move around, our core maintains the correct body and limb positions. 

With the increase in desk-based jobs, poor posture is a huge issue in today’s society. Prolonged periods of sitting can cause weak core muscles and tight hips. Poor core and hip function can lead to inefficient body positioning and movement, both of which can increase injury. 

The side-lying hip abduction improves hip activation and strength, both of which can improve core functioning. This increased core functioning can improve movement efficiency and reduce injury risk. 

Frequently Asked Questions

What is side-lying hip abduction good for?

The side-lying hip abduction is a great bodyweight exercise that isolates the gluteus muscles. It works well as a functional leg movement.

What is a common mistake for side lying hip abduction?

A common mistake for the side-lying hip abduction movement is rotating your torso as you raise your leg. To stop this from happening, engage your core and focus on bringing your leg directly up.

Does side-lying hip abduction make hips bigger or smaller?

While the side-lying hip abduction exercise won’t make your hips bigger, it can improve the shape of your glutes. Strong hip abductors help to stabilize your pelvis and improve daily activity.

Does side-lying hip abduction give you a thigh gap?

A thigh gap is determined by genetics, bone structure, and fat distribution. Side-lying hip abductions can help tone and strengthen the glute and thigh muscles. It may help you get wider hips by improving the appearance of the upper legs.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Calatayud, J., Vinstrup, J., Jakobsen, M.D., Sundstrup, E., Brandt, M., Jay, K., Colado, J.C. and Andersen, L.L. (2015). Importance of mind-muscle connection during progressive resistance training. European Journal of Applied Physiology, [online] 116(3), pp.527–533. doi:https://doi.org/10.1007/s00421-015-3305-7.
  2. Schoenfeld, B.J., Grgic, J., Van Every, D.W. and Plotkin, D.L. (2021). Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum. Sports, [online] 9(2), p.32. doi:https://doi.org/10.3390/sports9020032.
  3. Adel Elzanie and Borger, J. (2023). Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538193/#:~:text=The%20gluteal%20muscles%20are%20a,the%20buttock%20and%20hip%20area.
  4. Macadam, P., Cronin, J. and Contreras, B. (2015). AN EXAMINATION OF THE GLUTEAL MUSCLE ACTIVITY ASSOCIATED WITH DYNAMIC HIP ABDUCTION AND HIP EXTERNAL ROTATION EXERCISE: A SYSTEMATIC REVIEW. International Journal of Sports Physical Therapy, [online] 10(5), p.573. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4595911/.
  5. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb, Iliopsoas Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK531508/.
  6. Bordoni, B. and Varacallo, M. (2023). Anatomy, Bony Pelvis and Lower Limb: Thigh Quadriceps Muscle. [online] Nih.gov. Available at: https://www.ncbi.nlm.nih.gov/books/NBK513334/.
  7. Thomas, E., Bianco, A., Mancuso, E.P., Patti, A., Tabacchi, G., Paoli, A., Messina, G. and Palma, A. (2017). The effects of a calisthenics training intervention on posture, strength and body composition. Isokinetics and Exercise Science, [online] 25(3), pp.215–222. doi:https://doi.org/10.3233/ies-170001.
  8. Vuckovic, V. and Duric, S. (2024). Motivational variations in fitness: a population study of exercise modalities, gender and relationship status. Frontiers in Psychology, [online] 15. doi:https://doi.org/10.3389/fpsyg.2024.1377947.
  9. Dominski, F.H., Tibana, R.A. and Andrade, A. (2022). ‘Functional Fitness Training’, CrossFit, HIMT, or HIFT: What Is the Preferable Terminology?. Frontiers in Sports and Active Living, [online] 4. doi:https://doi.org/10.3389/fspor.2022.882195.
  10. Lewis, C.L., Foley, H.D., Lee, T.S. and Berry, J.W. (2018). Hip-Muscle Activity in Men and Women During Resisted Side Stepping With Different Band Positions. Journal of Athletic Training, [online] 53(11), pp.1071–1081. doi:https://doi.org/10.4085/1062-6050-46-16.
  11. Lukas Moesgaard, Beck, M.M., Christiansen, L., Aagaard, P. and Jesper Lundbye-Jensen (2022). Effects of Periodization on Strength and Muscle Hypertrophy in Volume-Equated Resistance Training Programs: A Systematic Review and Meta-analysis. Sports Medicine, [online] 52(7), pp.1647–1666. doi:https://doi.org/10.1007/s40279-021-01636-1.
  12. Duchateau, J., Séverine Stragier, Baudry, S. and Carpentier, A. (2020). Strength Training: In Search of Optimal Strategies to Maximize Neuromuscular Performance. Exercise and Sport Sciences Reviews, [online] 49(1), pp.2–14. doi:https://doi.org/10.1249/jes.0000000000000234.
  13. Lespasio, M.J., Sultan, A.A., Piuzzi, N.S., Khlopas, A., M Elaine Husni, Muschler, G.F. and Mont, M.A. (2018). Hip Osteoarthritis: A Primer. The Permanente Journal, [online] 22(1). doi:https://doi.org/10.7812/tpp/17-084.
  14. Wade, D.T. (2020). What is rehabilitation? An empirical investigation leading to an evidence-based description. Clinical Rehabilitation, [online] 34(5), pp.571–583. doi:https://doi.org/10.1177/0269215520905112.
  15. Santamaría, G., Rodríguez, I., Rodríguez-Pérez, V., Raúl Cobreros-Mielgo, Lantarón-Caeiro, E., Seco-Casares, M. and Fernández-Lázaro, D. (2023). Effect of Hip Muscle Strengthening Exercises on Pain and Disability in Patients with Non-Specific Low Back Pain—A Systematic Review. Sports, [online] 11(9), pp.167–167. doi:https://doi.org/10.3390/sports11090167.
  16. Neptune, R.R. and Arian Vistamehr (2018). Dynamic Balance During Human Movement: Measurement and Control Mechanisms. Journal of Biomechanical Engineering, [online] 141(7). doi:https://doi.org/10.1115/1.4042170.
  17. Lanza, M.B., Arbuco, B., Ryan, A.S., Shipper, A.G., Gray, V.L. and Addison, O. (2022). Systematic Review of the Importance of Hip Muscle Strength, Activation, and Structure in Balance and Mobility Tasks. Archives of Physical Medicine and Rehabilitation, [online] 103(8), pp.1651–1662. doi:https://doi.org/10.1016/j.apmr.2021.12.008.
  18. Yury Ivanenko and Gurfinkel, V.S. (2018). Human Postural Control. Frontiers in Neuroscience, [online] 12. doi:https://doi.org/10.3389/fnins.2018.00171.
  19. Konrad, A., Močnik, R., Titze, S., Nakamura, M. and Tilp, M. (2021). The Influence of Stretching the Hip Flexor Muscles on Performance Parameters. A Systematic Review with Meta-Analysis. International Journal of Environmental Research and Public Health, [online] 18(4), pp.1936–1936. doi:https://doi.org/10.3390/ijerph18041936.
  20. Hwang-Bo Kak, Park, S.-J. and Park, B.-J. (2016). The effect of hip abductor exercise on muscle strength and trunk stability after an injury of the lower extremities. Journal of Physical Therapy Science, [online] 28(3), pp.932–935. doi:https://doi.org/10.1589/jpts.28.932.

0 Comments

Cancel

Download Enfit For Free!

Join thousands starting their fitness journey with expert guidance, personalized plans – no fees, no limits, just results!

Explore Now

Download now and start achieving your fitness goals for free!

Feedback

Help us rate this article

Thank you for your feedback

Keep in touch to see our improvement

0
    Your Cart
    Your cart is emptyReturn to Shop
    Continue Shopping