Primary muscles: Outer thighs
Secondary muscles: Thighs, hips, glutes
Equipment: No equipment
Side Lying Hip Abduction Instructions
1. Lie on your side with both legs extended.
2. Lift your top leg as high as possible and then lower it back down.
3. Repeat this movement for the duration of the set and then switch legs.
Proper Form And Breathing Pattern
Keep your upper body stable, tighten your core, maintain your top leg straight, and flex the foot. Breathe out as you lift the working leg and squeeze the outer thigh, and then breathe in as you slowly lower the leg back to the starting position.
From the Shop
Exercise Benefits
The side plank hip abduction targets the outer thighs and strengthens the glutes, hips, and inner thighs. This exercise pulls the legs away from the center of the body and helps to keep your knee and hip joints stable.
Side Lying Hip Abduction Demonstration
Sets And Reps
Do 2 or 3 sets of 12 to 16 repetitions on each side. To strengthen your outer thighs to an even greater degree, place a resistance band around both thighs or hold a weight on top of your working thigh.
Calories Burned
To calculate the number of calories burned doing the side lying hip abduction, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Wall sit plie calf raise
Reverse clamshell
Side lunge to curtsy lunge
Alternating side lunge
Popular Workouts
Lower Body Workouts
Skinny Legs Summer Workout
Get slim, shapely legs and thighs with this 29-minute skinny legs workout. An at home summer routine to tone your lower body and help you get lean, …
Yoga Flows
Lymphatic Boost Yoga Flow
This lymphatic boost yoga flow is a revitalizing sequence designed to support your body’s natural detoxification. Gentle stretches, twists, and…
Core Workouts
Bikini Body Tight Tummy Workout
Get a flat, toned stomach and snap into shape with this bikini body tight tummy workout. 10 core-strengthening moves to help you sculpt sexy curves …
Leave a Reply
You must be logged in to post a comment.