Side-Lying Hip Abduction
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Why it helps
The gluteus medius keeps the pelvis level when you stand on one leg, walk or run. When it is weak, the hip can drop and the knee can drift inward, which may add strain to the hip, knee and IT band.
This is a step up from the clamshell. If you have pain on the outside of the hip, read the gluteal tendinopathy guide first, as this position can irritate those tendons.
Step-by-Step Instructions
- Lie on your side on a mat or firm bed, with your head resting on your arm or a pillow.
- Bend the bottom knee for balance and keep the top leg straight, in line with your body.
- Roll your top hip slightly forward so your toes point straight ahead or a little down.
- Lift the top leg up toward the ceiling and slightly behind you, leading with the heel, to about 30 to 45 degrees.
- Hold for a second, then lower slowly over 2 to 3 seconds. Repeat, then switch sides.
What you’ll need Paid links
What this exercise uses, with household swaps where they work.
- Exercise mat · Non-slip, about 6 mm (1/4 in) thick, for floor exercises. A rug or folded blanket works.
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Key Form Cues
- Heel leads: Lead with the heel, not the toes, to keep the work in the side hip.
- Stay stacked: Hips stay stacked; do not roll backward.
- Lower slowly: The lowering phase matters as much as the lift.
How much to do
2 to 3 sets of 10 to 15 slow reps on each side, 3 times a week. Stop a set when your form starts to slip.
Progression & Regression
Regression (Make It Easier)
- Do clamshells instead
- Make the lift smaller
- Try standing hip abduction while holding a counter
Progression (Make It Harder)
- Hold the top position for 3 to 5 seconds
- Add a light ankle weight or a band around the thighs
- Move on to lateral band walks or a side plank
Who it suits, and who should check first
Good fit for: hip arthritis, IT band pain, kneecap pain, runners and anyone with weak hip muscles.
Check with your clinician first if: you have pain on the outside of the hip, especially at night or when lying on that side, or you have had recent hip surgery.
Precautions
Be careful with outer hip pain.
- Gluteal tendinopathy: lying on the sore side and letting the top leg cross the midline can compress the tendon. Ask your clinician whether to start with standing or holding exercises instead.
- Do not let the top leg drift forward or roll your pelvis back; this shifts the work away from the glutes.
- Mild muscle burn is normal; sharp hip or groin pain is not.
- Stop and consult your provider if: you feel sharp hip or groin pain, pain on the outside of the hip that lasts into the night, or pain is worse the next day.
Frequently asked questions
What muscle does side-lying hip abduction work?
Mainly the gluteus medius, with help from the gluteus minimus and the muscle at the front of the hip (TFL). Lifting slightly behind you favors the glutes.
Is side-lying hip abduction good for gluteal tendinopathy?
Not always at first. This position can compress the irritated tendon, so many programs start with other exercises. See the gluteal tendinopathy exercises.
Clamshells or side-lying leg raises: which is easier?
The clamshell is easier because the bent knee shortens the lever. Side-lying hip abduction is the next step.
Video: Keep It Moving Physical Therapy & Wellness on YouTube. We link to it because it shows the movement clearly; the written instructions and dosing on this page are our own general guidance.
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