Videos
Instructions
- Lie on your side with legs extended and stacked, supporting your head with your hand or arm.
- Engage your core and slowly lift the top leg upward while keeping it straight.
- Pause briefly at the top of the movement.
- Lower the leg with control to the starting position.
- Complete the desired number of repetitions, then switch sides.
Technical Tips
- Avoid rotating your hips or torso during the lift.
- Keep your toes pointing forward to isolate the correct muscles.
- Move slowly to maintain control and effectiveness.
Breathing Tips
- Exhale while lifting the leg.
- Inhale while lowering it back down.
Medical restrictions
- Hip bursitis
- Severe lower back pain
- Recent hip or pelvic surgery
The Hip Abduction on the Ground, also known as the Side-Lying Hip Abduction, is a foundational bodyweight exercise designed to strengthen the gluteal muscles, particularly the gluteus medius and hip abductors. This exercise is especially beneficial for improving hip stability, enhancing lower body strength, and supporting better posture and balance. Often incorporated into rehabilitation and functional fitness routines, this movement helps correct muscular imbalances and supports injury prevention, especially in the knees and hips. It is performed on the floor, typically using a yoga mat, making it accessible to individuals of all fitness levels without the need for additional equipment. Regular practice of this exercise contributes to better alignment during daily movements and athletic activities. Whether you're an athlete, recovering from injury, or looking to tone your lower body, the Hip Abduction on the Ground offers a low-impact yet highly effective solution for building hip and glute strength.
What muscles do I work with hip abduction on the ground?
Hip abduction on the ground primarily targets the glutes, especially the gluteus medius, along with the hip abductors, helping improve hip strength and stability.
Is side-lying hip abduction good for beginners?
Yes, the side-lying hip abduction is beginner-friendly, requiring no equipment and offering a controlled, low-impact way to strengthen the hips and glutes.
How many reps should I do for hip abductions on the floor?
Start with 10–15 reps per side for 2–3 sets, focusing on controlled movement and proper form to maximize glute activation.
Can I do this exercise every day?
Yes, if performed with correct form and low to moderate volume, side-lying hip abductions can be safely done daily to improve hip strength and stability.
Do I need equipment for hip abduction on the ground?
No equipment is required other than a yoga mat for comfort, making this an ideal exercise for home workouts.