About this exercise
A floor-based hip exercise where you lie on your side and raise the top leg upward against gravity, isolating the outer thigh and glutes through a controlled range of motion.
Lying Leg Abduction
Step by step instructions, muscle activation and variants for the Lying Leg Abduction.
EasyGlutes
How to Perform
- Lie on your side with your body in a straight line and your head resting on your lower arm
- Stack your top leg directly on the bottom leg, both legs straight
- Engage your core and slowly raise the top leg as high as comfortable without rotating the hip
- Pause briefly at the top, squeezing the outer thigh and glute
- Lower the leg back to the starting position in a controlled manner without letting it drop
- Complete all reps on one side before switching
Muscle Activation
Primary
Glutes
Secondary
CoreOuter thighs
About the Lying Leg Abduction
The Lying Leg Abduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
You may also like
3-Point Standing Hops
Bodyweight · Medium
GlutesQuadricepsCalvesHamstringsCore
4 Corners Curtsy
Bodyweight · Medium
GlutesQuadricepsHamstringsInner thighs
4-Cone Single Foot Lateral Hops
Bodyweight · Medium
GlutesQuadricepsCalvesCoreOuter thighs
4-Way Single Leg Hop
Bodyweight · Medium
GlutesQuadricepsHamstringsCalvesCore
