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Also known as: Side lying hip abduction.

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Technique

  1. Lie on your side with the legs straight and stacked on top of each other.
  2. Smoothly raise your top leg as far up as it will go, staying in the same plane as the rest of your body.
  3. Pause at the top and then slowly reverse the motion.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes

Secondary

  • Pelvis
  • Obliques
  • Spine
  • Neck
  • Abs
  • Gluteus medius
  • Gluteus minimus
  • External oblique
  • Internal oblique
  • Quadratus lumborum
  • Spinalis thoracis
  • Longissimus thoracis
  • Iliocostalis

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Equipment

Ground (hands or body)
Ground (hands or body)

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Appears in

Joint movements
Trunklateral flexion
Hipabduction
trains stretches

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Progressions

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Side plank leg raise

Novice
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Lateral leg raise

Beginner
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Fire hydrant

Beginner
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Side plank

Beginner
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Side plank dip

Novice
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Side plank knee-to-elbow

Novice
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Side plank toe touch

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.