Extended Range Side Lying Hip Abduction

Back to all exercises

Extended Range Side Lying Hip Abduction demonstration

Exercise overview

Training details

Abductors Glutes

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Lie sideways along a bench with the working leg beyond its edge.
02Stack the hips, brace the torso, and angle the working toes slightly down.
03Lower the straight leg below bench height without rolling the pelvis.
04Lift from the outer hip only as high as alignment remains unchanged.
05Pause, lower slowly through the extended range, and switch sides after the set.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionSide Lying Leg Raise Related variationSide Lying Diagonal Backward Leg Raise

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClamshell

Comparable substituteLying Full Leg raise Comparable substituteStanding Side Leg Raise

Comparable substituteBand Standing Hip Abduction Comparable substituteSupported Standing Straight-Leg Hip Extension

Comparable substituteBanded Standing Kickback

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.