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Side-Lying Hip Abduction

Also called: Side-lying leg raise

Primary muscles: Gluteus medius

Secondary muscles: Gluteus minimus

Joints / actions: Hip joint (coxal joint) (abduction)

Plane: frontal

Equipment: bodyweight

What it is

Lying on one side, lifting the top leg straight up toward the ceiling and lowering it with control.

Purpose

Isolates the gluteus medius and minimus for hip abduction and pelvic-stabilization strength.

Starting position

Lie on your side, legs stacked and roughly straight, head resting on the bottom arm or a support.

Step by step

  1. Keeping the top leg straight and the toes pointing forward (not rolled up toward the ceiling), lift it toward the ceiling.
  2. Pause briefly at the top, feeling the outer hip working.
  3. Lower with control back to the starting position and repeat before switching sides.

Breathing

Exhale as the leg lifts; inhale as it lowers.

Coaching cues

"Toes forward, lift from the hip, don't roll the hip back to cheat the height."

Common mistakes

Rolling the hip/pelvis backward to swing the leg higher (using the hip flexors instead of the abductors); lifting too fast; letting the toes turn up toward the ceiling.

Easier regression

Reduce the range of motion, or bend the top knee slightly to shorten the lever.

Harder progression

Add an ankle weight or light resistance band above the knees.

Alternatives

Standing band hip abduction (Pelvis & Hips region), cable hip abduction.

Who may benefit

Anyone building hip stability, including those working on walking/running mechanics or recovering general hip strength.

Who should modify or avoid it

Those with hip joint pain during this motion should reduce range or seek individual guidance.

Why this exercise works

Isolating the movement in a side-lying position removes the ability to use momentum or other muscle groups, directly targeting the gluteus medius/minimus responsible for keeping the pelvis level during walking and single-leg stance.

⚠ Safety note

A low-load, generally safe exercise; keep the range and speed controlled to keep the target muscle working rather than momentum.

Sources

“The gluteus medius and minimus abduct the thigh at the hip joint.”

Anatomy and Physiology 2e — OpenStax, Rice University · Ch. 11.6 Appendicular Muscles of the Pelvic Girdle and Lower Limbs

Peer-reviewed textbook · License: CC BY-NC-SA 4.0 · Last checked 2026-07-19

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