Side-Lying Hip Abduction

Muscles worked by the Side-Lying Hip Abduction

Primary

AbductorsHip AbductorsGlute MediusGluteus Medius

Also called: hip abductors, outer thigh, abductor muscles, glute med, gluteus medius, side glute.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Side-Lying Hip Abduction

1. Lie on your side with legs stacked.
2. Keep the bottom leg slightly bent.
3. Raise the top leg toward the ceiling.
4. Lower under control.
5. Repeat on both sides.

Form tips

• Keep hips stacked throughout.
• Avoid tilting the pelvis.

At a glance

Side-Lying Hip Abduction in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Clamshells
• Machine Hip Abduction
• Banded IT-Band Stretch
• Barbell Hip Thrust

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "side-lying-hip-abduction",
  "name_en": "Side-Lying Hip Abduction",
  "name_de": "Side-Lying Hip Abduction",
  "name_es": "Abducción de Cadera Acostado de Lado",
  "description_en": "A bodyweight isolation exercise targeting the gluteus medius and hip abductors.",
  "description_de": "Eine Körpergewichts-Isolationsübung für den Gluteus medius und die Hüftabduktoren.",
  "description_es": "Un ejercicio de aislamiento con peso corporal que trabaja el glúteo medio y los abductores de cadera.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "body_part": "upper_legs",
  "primary_muscles": [
    "abductors",
    "gluteus_medius"
  ],
  "goals": [
    "hypertrophy",
    "rehabilitation"
  ],
  "tags": [
    "leg_day",
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "hip-abduction",
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie on your side with legs stacked.",
    "Keep the bottom leg slightly bent.",
    "Raise the top leg toward the ceiling.",
    "Lower under control.",
    "Repeat on both sides."
  ],
  "instructions_de": [
    "Lege dich seitlich mit übereinanderliegenden Beinen hin.",
    "Halte das untere Bein leicht gebeugt.",
    "Hebe das obere Bein zur Decke.",
    "Senke kontrolliert ab.",
    "Wiederhole auf beiden Seiten."
  ],
  "instructions_es": [
    "Acuéstate de lado con las piernas apiladas.",
    "Mantén la pierna inferior ligeramente flexionada.",
    "Eleva la pierna superior hacia el techo.",
    "Baja con control.",
    "Repite de ambos lados."
  ],
  "tips_en": [
    "Keep hips stacked throughout.",
    "Avoid tilting the pelvis."
  ],
  "tips_de": [
    "Halte die Hüften übereinander.",
    "Vermeide ein Kippen des Beckens."
  ],
  "tips_es": [
    "Mantén las caderas apiladas durante todo el ejercicio.",
    "Evita inclinar la pelvis."
  ],
  "met": 3.5,
  "images": {
    "flat": {
      "start": "images/flat/side-lying-hip-abduction-start.webp",
      "peak": "images/flat/side-lying-hip-abduction-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "side-lying-hip-abduction");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.