Side-Lying Hip Abduction

Also known as: Side Lying Hip Abduction, Side-Lying Leg Raise, Lying Hip Abduction, Side Hip Abductor

Side-Lying Hip Abduction is a isolation strength exercise using body only that trains the abductors.

Open in MyoAmigo →

Primary muscles: Abductors

Secondary muscles: Glutes

How to do it

1. Lie on your side with your legs straight and stacked, resting your head on your lower arm.
2. Brace your core and keep your hips stacked so your pelvis does not roll back.
3. Lift the top leg toward the ceiling, leading with the heel and keeping your toes pointed forward.
4. Lower it slowly without resting it on the bottom leg, finish the set, then switch sides.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Side-Lying Hip Abduction from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Abductors volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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