Hip Abduction (Side-Lying)
Knee · Hip · Back · Also called hip abduction, hip abd, SL hip abduction, side-lying hip abduction
Setup
Lie on your side with your body in a straight line, with the leg you are exercising on top. Stack your hips and keep your top leg straight. Support your head with your lower arm or a pillow. Brace your core gently.
Movement
Lift your top leg straight up toward the ceiling, keeping the knee fully extended and toes pointing slightly toward the floor (not toward the ceiling). Raise to approximately 30–45 degrees. Hold briefly at the top, then slowly lower. Do not let the top hip roll backward.
Tip
Keep your body perfectly stacked — the top hip should not rotate forward or backward. If you feel the exercise only in your hip flexor, rotate your foot slightly inward (internal rotation) to better target the gluteus medius.