About this exercise
A Pilates reformer exercise combining hip abduction with a controlled leg raise. Working against the reformer's resistance, it targets the outer thigh and glutes while developing hip stability and coordination.
Pilates Abduction Leg Raise
Step by step instructions, muscle activation and variants for the Pilates Abduction Leg Raise.
EasyAbsGlutes
How to Perform
- Lie on your side on a mat, body aligned in a straight line, lower arm extended under your head for support
- Stack your hips directly on top of each other and engage your core
- Slowly lift the top leg upward in a wide abduction arc, leading with the heel
- At the top of the movement, hold briefly and feel the contraction in the outer hip
- Lower the leg back down with control, stopping just before it touches the bottom leg
- Complete all reps on one side, then switch to the other side
- Keep your pelvis stable throughout — avoid rocking the hips
Muscle Activation
Primary
AbsGlutesCore
Secondary
QuadricepsCalvesInner thighs
About the Pilates Abduction Leg Raise
The Pilates Abduction Leg Raise 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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