Side-Lying Dumbbell Hip Abduction
Add to my week
Build a free week around it — no account needed until you save.
Muscles worked
- High load
- Abductors and Glutes · Medius
- Low load
- Core
How to do it
Lie on your side with the bottom knee bent. Place a light dumbbell against the outside of the top thigh, just above the knee, and keep it secured with your hand. Raise the top leg without rolling your pelvis backward, then lower it slowly.
Form cues
- Keep the top leg in line with your torso.
- Hold the dumbbell securely above the knee.
Safety
Talk to a professional before this exercise if you have any of the following:
HipLower backKneeShoulderWrist
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.