Bodyweight Hip Abduction

A side-lying leg lift that targets the glute medius — the small but essential glute exercise for hip stability and shape.

Legs Bodyweight Strength

Step by step

1. Lie on your side on a mat with your legs stacked, your bottom arm extended under your head for support.
2. Stack your hips squarely on top of each other and bend the bottom leg slightly for stability.
3. Keep the top leg straight with the toes pointing slightly forward and your foot flexed.
4. Lift the top leg straight up toward the ceiling in a smooth, controlled motion.
5. Stop when you feel a strong contraction in the side of the hip — usually around 30 to 45 degrees.
6. Lower the leg back down slowly without letting it touch the bottom leg, then repeat for reps.

Muscles and equipment

Target muscle

Glutes

Secondary muscles

none

Equipment

Bodyweight

Type

Strength

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