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Side-Lying Hip Abduction is an isolation exercise for the glutes: one joint works, so it comes after the compound lifts to finish the target muscle. Equipment: bodyweight, resistance band. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Lie on your side with your bottom leg slightly bent and your top leg extended straight, in line with your body.
- Support your head with your arm and do not roll your torso forward or backward.
- Raise your top leg straight up to about 45 degrees.
- Hold for 1 second at the top and feel the contraction on the side of your hip.
- Slowly lower your leg without letting it touch the bottom leg; switch sides when the set is done.
- To make it harder, you can place a mini band above your knees.
Coaching tip
Lift with your toes turned slightly toward the floor so the load goes to the side of your hip rather than the front of your thigh.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Fire Hydrant, Donkey Kick
- Same muscle, different equipment: Cable Pull-Through, Barbell Romanian Deadlift, Sumo Deadlift
More glutes exercises
Add this exercise to your program
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