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.
EasyGlutesOuter thighs
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
GlutesOuter thighs
Secondary
Core
Common Mistakes
Common mistakes content is coming soon.
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.
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