Side Lying Hip Abduction

A hip abduction exercise performed from a side-lying position where the top leg is lifted away from the body, targeting the gluteus medius and hip abductor muscles.

Instructions

1. Lie on your right side on a yoga mat or padded floor with your body in a straight line.
2. Rest your head on your right arm or use a pillow for comfort and support.
3. Position your right leg straight and keep it on the floor for stability.
4. Stack your left leg on top of your right leg or slightly in front.
5. Keep your left leg straight throughout the movement with a slight bent knee if needed.
6. Engage your core muscles and lift your top (left) leg up and away from your body.
7. Raise your leg to approximately 45 degrees, or as high as your range of motion allows.
8. Pause briefly at the top, feeling the contraction in your glute and hip abductor muscles.
9. Lower your leg back down with control to the starting position.

Tips

• Keep your torso stable and avoid rolling backward during the movement.
• Move slowly and deliberately; do not use momentum to lift your leg.
• Perform the movement with control on both the lifting and lowering phases.
• Perform all repetitions on one side before switching to the other side.
• Add a resistance band around your thighs for increased difficulty once you build strength.