How to Do Side-Lying Hip Abductions

Side-lying hip abductions are a great way to strengthen and tone your glutes, hips, and legs. This exercise can be done by itself or as part of a more extensive routine.

Two Things to Remember When Doing Side-Lying Hip Abductions

It is simple yet effective. So let’s take a closer look at how to do the side-lying hip abduction properly.


Begin the exercise by laying on one side with both legs straight out in front of you. Your bottom arm should rest on the floor before you for support. The top hand should rest on your hip, gently pushing against it throughout the exercise.

Next, bend your top leg, so your foot is flat. Also, your knee is lined up directly underneath your hip joint. Both feet should be pointing forward throughout the entire movement.

Form and Execution

Keeping both heels together, lift your top leg as far as possible. Next, slowly lower the leg down until it reaches just above the bottom leg. Ensure to keep tension in the working muscle throughout this range of motion. Also, squeeze at peak contraction before lowering the leg for one repetition. Make sure not to arch your back during this movement. Also, keep your hip flat against the ground through each repetition for maximum results.


Several variations can be implemented for added difficulty for those looking for more challenges in their side-lying hip abduction workout.

For instance, you can press both heels together throughout each repetition rather than simply keeping them touching. This variation increases tension and makes each rep more complex. However, it is more effective than if you were to keep them touching without pressing them together at all times.

You can also add a resistance band around both ankles. This will make each rep harder and increase glute activation even further than standard bodyweight exercises alone will provide. Finally, adding an ankle weight or weighted plate will also increase difficulty. This variation delivers more significant benefits than using only bodyweight exercises alone.

Final Thoughts on How to Do Side-Lying Hip Abductions

Side-lying hip abductions are an excellent way to target and strengthen your hips and glutes muscles. This exercise does not put too much strain on other parts of your body, as squats or deadlifts might do.

Side-lying hip abductions are simple yet effective when done correctly with proper form. Execute this exercise correctly throughout each rep. Also, you can easily modify it with different variations. But this depends on what kind of challenge you’re looking for. Also, consider how fast you want to reach your fitness goals when selecting a variation of the side-lying hip abduction exercise.

With that said, give these side-lying hip abductions a try today – they may become part of your routine! If you or someone you know is looking to improve your health, share this article on Facebook or Twitter so that others can learn more about self-care.

Related Articles

By Terry Clark

Terry Clark, M.S. is a math professor, certified fitness trainer, nutritionist, bodybuilding coach, writer, and fitness enthusiast. Terry loves working out, math, music, chess, cooking, writing, and teaching.

Leave a Reply