How to do the Side Hip Abduction
Side Hip Abduction is a beginner multi-joint compound pushing exercise targeting the Abductors in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Glutes and Quadriceps.
Side Hip Abduction demonstration · © GymiaFit
Side Hip Abduction at a glance
- Primary muscles
- Abductors
- Secondary muscles
- Glutes, Quadriceps
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Side Hip Abduction step by step
- 1Stand with your feet shoulder-width apart and your hands on your hips.
- 2Shift your weight to one leg and lift the opposite leg out to the side, keeping it straight.
- 3Pause for a moment at the top, then slowly lower your leg back down to the starting position.
- 4Repeat on the other side.
- 5Continue alternating sides for the desired number of repetitions.
Side Hip Abduction — questions
What muscles does the Side Hip Abduction work?
The Side Hip Abduction primarily targets the Abductors. It also recruits the Glutes, Quadriceps as secondary movers.
What equipment do I need for the Side Hip Abduction?
None — the Side Hip Abduction uses your bodyweight only, so it works at home with nothing but floor space.
Is the Side Hip Abduction suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Side Hip Abduction?
Side Bridge Hip Abduction, Straight Leg Outer Hip Abductor, Resistance Band Seated Hip Abduction train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Side Hip Abduction demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.