Side-lying hip abduction is a simple but effective exercise that targets the hip abductors (muscles on the outside of the hip). These muscles are key players in hip stability and balance.
Watch the video below to see how to properly perform a side lying hip abduction and follow along at home.
Instructions
- Lie on your side, perhaps a mat if you have one. Your bottom arm can be under your head for support or you can prop yourself up on your elbow if comfortable. Your hips and legs should be stacked on top of each other. If you are struggling with balance, you can bend your bottom knee.
- In a slow and controlled way, lift your top leg up approximately 45 degrees but only go as high as you can without compromising your form.
- Pause briefly at the top, then lower slowly back to the starting position.
- Your clinician will advise how many sets and repetitions to do.
- Repeat on the other side.
Common Mistakes and Top Tips
- Try not to let the hips roll forward or back.
- Do not lift the leg too high, only lift until you feel your glute (buttock) muscles working.
- Keep the toes pointing forward, do not turn the toes up as it will encourage utilisation of other muscle groups.
- Control the leg down, do not let it drop too quickly.
- Keep the core engaged throughout, this will help you stay in the correct position
