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Exercise handout — move better, feel better.
Side-Lying Hip Abduction
Basic glute medius strengthening exercise performed lying on side with straight leg.
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
Home Options
- pillow or cushion
No equipment? Try: Ankle weight, Resistance band
Dosage
3
Sets
12
Reps / Time
30 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Lie on side with bottom leg bent for stability
- Top leg straight, in line with body
- Prop head on arm or pillow
No image for this step. Follow the written instruction.
Step 1 of 4
Keep top leg straight
No image for this step. Follow the written instruction.
Step 2 of 4
Lift leg up and slightly back (not forward)
No image for this step. Follow the written instruction.
Step 3 of 4
Lead with heel, not toe
No image for this step. Follow the written instruction.
Step 4 of 4
Lower with control
Breathing
- Exhale as you lift
- Inhale as you lower
Form Cues
- Slightly back, not forward
- Lead with heel
- Keep hips stacked
- Don't roll backward
Common Mistakes to Avoid
- Lifting leg forward instead of up/back
- Rolling hips back
- Bending the knee
- Using momentum
Safety Information
Keep movement controlled. Stop if hip pain is sharp.
Progressions
Add ankle weight, resistance band, or pulses at top
Regressions
Smaller range of motion, bend knee slightly
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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.