Exercises / Hip & gluteal

Side-lying hip abduction

Strength
Hip & gluteal
Mat, Ankle weight (optional)

Top leg lifted toward the ceiling with the hip slightly extended. The highest gluteus medius EMG among 12 common exercises in Distefano et al.

Also called side lying leg raise, SLHA, hip abduction.

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Where you stand

No published distribution for this exercise yet. We add one only from a peer-reviewed study.

Muscles worked

Filled: primary. Outlined: secondary.

How much

Typical strength dose: 2-3 sets of 8-12 repetitions at a load that is hard by the last repetition, 2-3 days per week (ACSM novice guideline). Adjust to symptoms.

Start: Side-lying, bottom knee bent

Steps

Lie on the side with the bottom knee bent for stability and the pelvis stacked.
Keep the top knee straight, the toes pointing forward and the hip slightly behind the body line.
Lift the leg to about 30-40°, then lower slowly.

Cues

Lead with the heel
Do not let the pelvis roll back

Common mistakes

Hip flexing forward (TFL takes over)
Rolling the pelvis backward
Hiking with the trunk

Used for

Hip abductor weakness
Patellofemoral pain
Hip osteoarthritis
Iliotibial band pain

Take care (1)

In gluteal tendinopathy, avoid end-range adduction positions that compress the tendon; start with isometrics.

Evidence (2)

Gluteus medius activity was greater during side-lying hip abduction (81% MVIC) than clams (~40%), lunges (48%) and hops (48%).1
Exercise position, moment arm and gravity determine gluteal loading.4

Easier

Clamshell

Harder

Side plank with hip abduction

References (4)

Distefano LJ, Blackburn JT, Marshall SW, Padua DA. J Orthop Sports Phys Ther. 2009;39(7):532-540. Gluteal muscle activation during common therapeutic exercises
Neumann DA. Elsevier. Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation. 3rd ed.
Selkowitz DM, Beneck GJ, Powers CM. J Orthop Sports Phys Ther. 2013;43(2):54-64. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes
Reiman MP, Bolgla LA, Loudon JK. Physiother Theory Pract. 2012;28(4):257-268. A literature review of studies evaluating gluteus maximus and gluteus medius activation during rehabilitation exercises