- Gluteus medius
- Bodyweight
- Beginner
Side-lying hip abduction
The side-lying hip abduction works your glutes, with your lower back helping. Start with 2 to 3 sets of 10 to 15 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 12 to 25 reps per side.
Log this exercise in the app
Weight, reps and records in one tap, saved even without signal.
Log this exerciseVideo on the way
We film every move with real women. Until then, follow the steps and the 3 tips.
- Tip 1Hips stacked
- Tip 2Heel slightly back
- Tip 3Toes face forward
Where you should feel it
On the side of your hip, above your thigh, where your glute medius sits. If you feel it in the front of your hip, move your leg a little farther back.
- Main muscles
- Gluteus medius and gluteus minimus
- Also working
- Tensor fasciae latae and quadratus lumborum
How to do it
Lie on your side with your head on your lower arm, hips stacked and body in a straight line.
Bend your bottom leg for support and keep your top leg straight, toes pointing forward.
Lift your top leg toward the ceiling, heel slightly back, without rolling your hips.
Hold for 1 second at the top and lower slowly without resting on the other leg.
Common mistakes
Mistake
Rolling your hips back and turning your toes up to the ceiling.
How to fix it
Keep your hips stacked and your toes facing forward. That keeps the work on the side of your hip.
Mistake
Letting your leg drift in front of your body.
How to fix it
Your leg lifts in line with your torso or slightly behind it.
Mistake
Swinging your leg too high.
How to fix it
Only lift as high as your hips stay still. Slow beats high.
Sets and reps for your goal
| Goal | Sets | Reps | Reps in reserve | Rest |
|---|---|---|---|---|
| Getting started | 2 to 3 | 10 to 15 per side | 3 | 30 to 60 s |
| Muscle and definition | 2 to 4 | 12 to 25 per side | 1 to 3 | 30 to 60 s |
Reps in reserve: how many more reps you could still do with good form when you end the set.
Variations
Same movement, other equipment
With an ankle weight
An ankle weight to add load little by little.
Standing cable abduction
Standing with an ankle strap on the low cable, moving your leg out to the side.
Hip abduction machine
Seated, pushing both legs out against the pads.
At home or with more support
At home: side-lying abduction at home
On the living room floor, with or without an ankle weight. Rest your back against a wall so your hips don't roll.
Prefer more stability? Clamshell
Knees bent and only your top knee opens. A shorter movement that is easier to control.
Taken? Swap it for one of these
They work the same main muscle.
Hip abduction machine
Gluteus medius · Machine
BeginnerCable hip abduction
Gluteus medius · Cable
BeginnerClamshell
Gluteus medius · Mini band
BeginnerStanding hip abduction with ankle weight
Gluteus medius · Ankle weight
Beginner
Keep exploring
Gluteus medius
14 exercises
How to grow glutes
What the science says about sets, exercises and how long it takes.
Sources
Sets and reps
Currier BS, D'Souza AC, et al. American College of Sports Medicine Position Stand. Resistance Training Prescription for Muscle Function, Hypertrophy, and Physical Performance in Healthy Adults: An Overview of Reviews. Med Sci Sports Exerc. 2026;58(4):851-872.
Muscles worked
Selkowitz DM, Beneck GJ, et al. Which exercises target the gluteal muscles while minimizing activation of the tensor fascia lata? Electromyographic assessment using fine-wire electrodes. J Orthop Sports Phys Ther. 2013;43(2):54-64.
Muscles worked
Distefano LJ, Blackburn JT, et al. Gluteal muscle activation during common therapeutic exercises. J Orthop Sports Phys Ther. 2009;39(7):532-540.
Muscles worked
Boren K, Conrey C, et al. Electromyographic analysis of gluteus medius and gluteus maximus during rehabilitation exercises. Int J Sports Phys Ther. 2011;6(3):206-223.
Review
Draft. This guide is waiting for review by a certified strength and conditioning professional.
Updated October 31, 2026