Side-lying hip abduction
Postureeasyrepsno equipment
Lying on the side with both legs straight in line with the body, the top leg lifts about 35 degrees with the toes pointing forward and the heel leading, then lowers slowly; it targets gluteus medius, a key muscle for controlling knee valgus.
How to do it
- Lie on your right side, head resting on the lower arm or hand, both legs straight and in line with the body, hips stacked; top hand on the floor in front of the chest. Bend the bottom knee if you need more stability.
- Keeping the toes pointing forward (not up to the ceiling), push the heel away and lift the top leg about 35 degrees.
- Pause 1 second without rolling the pelvis back or hitching the hip toward the ribs.
- Lower slowly. 10-15 reps, 2-3 sets per side.
Muscles worked
obliqui, glutei