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Exercise handout — move better, feel better.
Side-lying Hip Abduction
Straight-leg side-lying hip raise targeting glute medius. Important for single-leg stability and SI joint support.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
2
Sets
12
Reps / Time
30 sec
Rest
2 sec up / 2 sec down
Tempo
Step-by-Step Guide
Set up
- Lie on your side with bottom knee bent for stability
- Keep top leg straight
- Rest head on bottom arm
No image for this step. Follow the written instruction.
Step 1 of 4
Keep top leg straight and toes pointing slightly down
No image for this step. Follow the written instruction.
Step 2 of 4
Lift leg toward ceiling, slightly behind you
No image for this step. Follow the written instruction.
Step 3 of 4
Don't lift too high - stay in control
No image for this step. Follow the written instruction.
Step 4 of 4
Lower slowly without dropping
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Toes point slightly down (not up)
- Lead with heel, not toes
- Don't roll forward or backward
- Feel it in outer hip/glute
Common Mistakes to Avoid
- Toes pointing up (uses wrong muscles)
- Lifting too high
- Rolling body forward or backward
- Using momentum
Safety Information
Stop if lateral hip pain increases significantly.
Progressions
Add ankle weight, longer holds
Regressions
Smaller range, bent knee variation
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.