Glutes · Bodyweight
Lying Leg Abduction
The lying leg abduction is a bodyweight isolation exercise designed to target the gluteus medius and minimus. It suits lifters of all experience levels and fits well into warm-ups for glute activation or at the end of a lower-body session.
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on your side with your legs stacked on top of each other.
- Support your head with your lower arm.
- Keeping your leg straight, raise your top leg up towards the ceiling as high as comfortable.
- Lower your leg back down with control, stopping just before it touches your bottom leg.
- Complete all reps on one side before switching.
Common mistakes
- Rolling the pelvis backward during the lift shifts tension away from the glutes toward the hip flexors.
- Swinging the leg upward uses momentum rather than controlled muscle recruitment.
- Pointing the toes toward the ceiling externally rotates the hip and reduces activation of the side glute.
Tips
- Keep your foot parallel to the floor or angled slightly downward to keep tension strictly on the gluteus medius.
- Pause for one second at the top of each repetition to maximize peak contraction.
- Brace your core to keep your torso completely still throughout the entire set.
Sets and reps
Perform 3 to 4 sets of 15 to 25 repetitions per side. Rest 30 to 60 seconds between sets or switch immediately from one leg to the other.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Which muscles does the lying leg abduction primarily target?
It targets the gluteus medius and gluteus minimus, with assistance from the tensor fasciae latae.
What should you do if you feel pain in the hip or lower back?
Stop the movement immediately if sharp pain occurs and consult a qualified medical professional.
