Exercises / Hip & gluteal
Side plank with hip abduction
- Strength
- Hip & gluteal
- Mat
Top leg abducted from a side plank. The highest gluteus medius EMG in Boren et al.
Also called side bridge with leg lift, side plank abduction.
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
2-3 sets of 6-10 repetitions per side.
Start: Side plank on the forearm
Steps
- Hold a side plank on the forearm and feet.
- Lift the top leg toward the ceiling while keeping the hips high.
- Lower with control.
Cues
- Hips stay forward and high
- Lead with the heel
Common mistakes
- Hips dropping
- Rotating the pelvis backward
Used for
- Advanced hip abductor strengthening
- Return to sport
Take care (1)
- High load; progress from the side bridge and side-lying abduction.
Evidence (1)
- Side plank abduction produced the highest gluteus medius activity (103% MVIC) of 18 exercises.1
Easier
References (3)
- Boren K, Conrey C, Le Coguic J, Paprocki L, Voight M, Robinson TK. Int J Sports Phys Ther. 2011;6(3):206-223. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises
- McGill SM. Phys Ther. 1998;78(7):754-765. Low back exercises: evidence for improving exercise regimens
- Ekstrom RA, Donatelli RA, Carp KC. J Orthop Sports Phys Ther. 2007;37(12):754-762. Electromyographic analysis of core trunk, hip, and thigh muscles during 9 rehabilitation exercises