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Side Lying Hip Abductions

  • Stability & Strength
  • Intermediate
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This is an instructional video to correctly demonstrate Side Lying Hip Abductions

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This is a good exercise for strength and endurance of the Gluteus Medius muscle on the side of your hip.
  2. Like any exercise you should only do the exercise if it is pain free during, after and the next day. Obviously it is normal to feel some delayed onset muscle soreness between 48 to 72 hours but this should be manageable
  3. The aim of this exercise is to build up how many reps and sets that you can do well.
  4. Lying on your side bend you bottom knee slightly and keep your top knee straight throughout
  5. Slowly lift your top leg off the bottom one. Go as high as you can with pure hip movement, make sure that you are not hitching your hip and pelvis
  6. Next slowly lower the foot down to the start position.
  7. For strength you need to perform 6-10 reps to failure and perform 3-5 sets. An ankle weight can be added to make this harder as needed.
  8. For endurance you need to perform 15-25 reps to failure and perform 3-5 sets. An ankle weight can be added to make this harder as needed.
  9. Rests need to be at least 3 minutes between sets for strength and no more than 30 seconds if you are doing the exercise for endurance
  10. You should aim to do this routine 2 to 3 times per week.

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