Hip Abduction

Teaching points

• Lay on your side with the knees bent and so the feet are in a line with your back
  
  
• Lift the top knee away from the bottom knee, keeping the feet in contact
  
  
• Make sure your pelvis and lower back stay still
  
  
• Return to the starting position

Variations & progressions

• Perform with the legs straight and lift the top leg completely away from the lower leg
  
  
• To make the exercise harder, lift the feet off the floor so only the bottom knee is in contact, as shown in the second picture

Muscles worked

• Gluteus medius
  
  
• Gluteus minimus
  
  
• Tensor fasciae latae

Alternative exercises

• Standing hip abduction with a resistance band
  
  
• Laying hip abduction with a resistance band
  
  
• Outer thigh machine

Related injuries

• Iliotibial band friction syndrome
  
  
• Patellofemoral pain syndrome