What muscles does the Side-Lying Hip Abduction work?

The Side-Lying Hip Abduction mainly works the abductors and glutes.

What equipment do you need for the Side-Lying Hip Abduction?

None: it is a bodyweight exercise.

How many sets and reps of the Side-Lying Hip Abduction?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Side-Lying Hip Abduction?

Band Clamshell, Band Fire Hydrant, Band Lateral Walk and Band Standing Hip Abduction work the same main muscle.

Side-Lying Hip Abduction

Lie on your side and raise the top leg straight up under control to isolate the abductors.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Abductors, Glutes
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the abductors, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Side-Lying Hip Abduction work?: The Side-Lying Hip Abduction mainly works the abductors and glutes.
What equipment do you need for the Side-Lying Hip Abduction?: None: it is a bodyweight exercise.
How many sets and reps of the Side-Lying Hip Abduction?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Side-Lying Hip Abduction?: Band Clamshell, Band Fire Hydrant, Band Lateral Walk and Band Standing Hip Abduction work the same main muscle.

Program it for your clients

Coaches add the Side-Lying Hip Abduction to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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