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Abductors · Intermediate

Weighted Lying Hip Abduction

Accessory drill that develops controlled strength in the target muscles using a barbell, with emphasis on the hip abductors.

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Exercise overview

Training details

Abductors

Equipment

Weight Plate

Sets × reps

3 × 15 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie on your side with the legs stacked and place a small weight plate securely on the outside of the top thigh.
  2. 02Keep the pelvis stacked, bottom leg comfortable, and top knee straight.
  3. 03Lift the top leg from the hip without rolling backward or turning the toes upward.
  4. 04Pause briefly while the plate remains stable.
  5. 05Lower slowly, complete the set, and switch sides.

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Variations

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

Related variationExtended Range Side Lying Hip AbductionRelated variationSide Lying Leg Raise

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Alternatives

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

Comparable substituteClamshellComparable substituteLying Full Leg raiseComparable substituteStanding Side Leg RaiseComparable substituteBand Standing Hip AbductionComparable substituteSupported Standing Straight-Leg Hip ExtensionComparable substituteBanded Standing Kickback

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