Side-Lying Hip Abduction
Lie on your side with your legs stacked and stretched out straight, supporting your head with your bottom arm. Brace your core, keep the top leg straight, and lift it as high as possible without rotating the pelvis. Pause at the top and lower under control. Keep the movement clean — no momentum or hip rotation. Complete all reps on one side before switching.
GLUTES · LOWER BODY
How it is executed
- Lie on your side with your legs stacked and stretched out straight, supporting your head with your bottom arm.
- Brace your core, keep the top leg straight, and lift it as high as possible without rotating the pelvis.
- Pause at the top and lower under control.
- Keep the movement clean — no momentum or hip rotation.
- Complete all reps on one side before switching.
- Muscles worked
- Glutes
- Primary muscle
- Gluteus medius
- Equipment
- Bodyweight
- Movement pattern
- Lower body
- Difficulty
- Beginner
- What it is for
- StrengthHypertrophy
- Also known as
- Side lying leg raiseLying hip abduction
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best Harbiz alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Lactate thresholdThe lactate threshold is the highest intensity at which the body still clears lactate as fast as it produces it.MesocycleA mesocycle is a training block of roughly three to six weeks with one dominant goal, such as accumulating volume or expressing strength.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
