Side Lying Hip Abduction
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Lie on your side with the legs straight and stacked and the head resting on the lower arm.
- Place the top hand on the floor in front of you for balance and keep the hips stacked.
- Lift the top leg toward the ceiling, toes pointing forward and the heel leading.
- Stop just before the hips start to roll back, pause, then lower slowly without resting the leg on the bottom one.
- Finish the set, then turn over and work the other side.
FORM TIPS
- Keep the top leg in line with the body or slightly behind it. Letting it drift forward hands the lift to the hip flexors.
- A lift of 30 to 40 degrees is plenty. Swinging higher only happens by tipping the pelvis.
TARGET MUSCLES
Primary
- Glutes
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.