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  • Gluteus medius
  • Bodyweight
  • Intermediate

Side plank with hip abduction

The side plank with hip abduction works your glutes and abs and core, with your lower back helping. Start with 2 to 3 sets of 6 to 10 reps per side, stopping with about 3 reps in reserve. To build muscle, do 2 to 4 sets of 8 to 15 reps per side.

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Video on the way

We film every move with real women. Until then, follow the steps and the 3 tips.

  1. Tip 1Hips stay high
  2. Tip 2Toes face forward
  3. Tip 3Lower your leg slowly

Where you should feel it

On the side of the hip of the lifting leg and of the bottom hip, which holds you up, plus the side of your waist.

Main muscles
Gluteus medius and obliques
Also working
Gluteus minimus, quadratus lumborum, tensor fasciae latae, and transversus abdominis

How to do it

  1. Lie on your side on your forearm, elbow under your shoulder, legs straight and stacked.

  2. Lift your hips until your body is straight from head to feet.

  3. Without letting your hips drop, raise your top leg several inches, toes facing forward.

  4. Lower the leg slowly until it almost touches the bottom one, then repeat. Finish all reps, then switch sides.

Common mistakes

  • Mistake

    Your bottom hip sags as the leg lifts.

    How to fix it

    Press the floor away with your forearm and bottom foot. If you can't hold it, lift the leg less or bend your bottom knee.

  • Mistake

    Swinging your leg in front of your body.

    How to fix it

    The leg lifts in line with your torso, heel slightly back.

  • Mistake

    Your supporting shoulder sinking.

    How to fix it

    Elbow under your shoulder and push the floor away, as if growing toward the ceiling.

Sets and reps for your goal

GoalSetsRepsReps in reserveRest
Getting started2 to 36 to 10 per side345 to 90 s
Muscle and definition2 to 48 to 15 per side1 to 345 to 90 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

  • Bottom knee down

    Bottom knee bent and resting on the floor. Easier to hold, with the same work for the top leg.

  • With an ankle weight

    An ankle weight on your top leg once the bodyweight version gets easy.

  • Static side plank

    Just the plank, no leg lift, to build the base.

At home or with more support

  • At home: at home on a mat

    On a rug or a folded towel under your forearm. No equipment needed.

  • Prefer more stability? Side-lying hip abduction

    Prefer your whole body on the floor? Lying on your side, lift only your top leg, no plank to hold.

Taken? Swap it for one of these

They work the same main muscle.

Keep exploring

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.

    Full textPubMedDOI

  • 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.

    Full textPubMed

  • 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.

    PubMedDOI

  • 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.

    PubMedDOI

Review

Draft. This guide is waiting for review by a certified strength and conditioning professional.

Updated October 31, 2026