You’ll find out how to do four side-lying hip exercises in the post below. Side-lying hip abduction exercises are great to strengthen the muscles on the side of the pelvis/hip which provide stability for when you’re standing up.

Watch the video or read more below:

Here are you four Side-lying Hip Exercises to try:

Exercise 1: Lift and Lower

Side-lying Hip Abduction Exercises: Lift and Lower. This is how it should be done.

Set-Up: Lay on your left side and make sure your right hip is over your left, bend your left knee for stability and straighten your right leg. Look and check that this right leg is in line with the body.

Movement: Keeping your knee and toes facing forwards, lift your right leg up and down. Check which muscles are working with this – you’re wanting to feel the work in the muscles on the right side of the hip.

Repeat 8-10 times.

Repeat on the opposite side.

Watch to see if you feel a difference between the right and left leg (one can be easier than the other).

Exercise 2: Lift and Lower with Hip Rotation

Side-lying Hip Abduction Exercises: Lift and Lower with Hip Rotation. Two variations to try out.You have two different variations that you can try with this one.

Exercise 2a: Toes/Knee Pointing Up

Lift and Lower with Hip Rotation: This is how the Toes/Knee Up variation should be done.

Set-Up: Lay on your left side and make sure your right hip is over your left, bend your left knee for stability and straighten your right leg. Check your right leg is straight and in-line with the body (not sticking out in front of the body) and then rotate the whole or your leg, so the knee and toes are now pointing up towards the ceiling.

Movement: Keeping your knee and toes facing up towards the ceiling, lift and lower the leg. Check the muscles on the side of the right hip/pelvis are working.

Repeat 8-10 times.

Repeat on the opposite side.

Again, see if there’s a difference between the two sides (is one easier than the other?)

Exercise 2b: Toes/Knee Pointing Down

Lift and Lower with Hip Rotation: This is how the Toes/Knee Down variation should be done.

Set-Up: Lay on your left side and make sure your right hip is over your left, bend your left knee for stability and straighten your right leg. Check your right leg is straight and in-line with the body (not sticking out in front of the body) and then rotate the whole or your leg, so the knee and toes are now pointing down towards the floor.

Movement: Keeping your knee and toes facing down towards the floor, lift and lower the leg (you’ll be leading up and down with your heel). Check the muscles on the side of the right hip/pelvis are working.

Repeat 8-10 times.

Repeat on the opposite side.

Again, see if there’s a difference between the two sides (is one easier than the other?)

Exercise 3: Drawing Circles

Side-lying Hip Abduction Exercises: Drawing Circles. This is how it should be done.

Set-Up: Lay on your left side and make sure your right hip is over your left, bend your left knee for stability and straighten your right leg. Check your right leg is straight and in-line with the body (not sticking out in front of the body) and the knee and toes are pointing forwards.

Movement: Raise your right leg up and place an imaginary pencil on your heel. Draw circles with your heel (make sure they’re lovely and smooth and round!).

20-seconds one direction, 20-seconds the opposite direction.

Repeat on the other side.

Exercise 4: Side-kick

Side-lying Hip Abduction Exercises: Side-kick. This is how it should be done.

Set-Up: Lay on your left side and make sure your right hip is over your left, bend your left knee for stability and straighten your right leg. Check your right leg is straight and in-line with the body (not sticking out in front of the body) and the knee and toes are pointing forwards.

Movement: Raise your right leg up so it’s hovering over the left side. Bring your knee forwards (your leg will move in front of the body) and then straighten the leg back to the start position. Keep the leg on the same level throughout the whole movement.

Repeat 8-10 times.

Repeat on the opposite side.

Things to consider:

  • It’s not unusual to find one side a little bit easier than the other side, do more repetitions on the side that you’re finding just a little bit harder.
  • Link all of these four exercises together working on the right leg first (go through all four exercises) before moving onto the left side.
  • It takes at least six weeks to start to get any changes in muscle strength or endurance.

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Questions?

Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.

Disclaimer:

As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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