Side-Lying Hip Abduction

Most running form issues stem from the hip. Strong hips especially the hip abductors play an important role in achieving optimal gait mechanics. There aren’t many workouts that are as simple and effective as Side-Lying Hip Abduction to improve Gluteus Medius strength.

How to do it?

• Lie down on your side with legs fully extended and stacked one on top of the other.
• Keep your bottom elbow and arm underneath your head, and ensure your head is rested on top of it (Picture A).
• Slowly raise your upper leg, while keeping the trunk stable. Once you reach the top most position, hold the position for 2-3 seconds (Picture B).
• Slowly lower the leg to starting position.
• Alternate sides and do the same on the other leg.

When to do it?

Start with 10 repetitions each on both sides, for 3 sets. You can increase the repetitions, and also use a resistance band around the ankles to add difficulty. It is recommended that side-lying hip abduction is incorporated as part of your mobility & activation routine or as part of strength training.