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Dumbbell Side Lying Hip Abduction
Isolation exercise with a dumbbell on the outer thigh that targets hip abductors like gluteus medius to build hip stability and balance; used for lower body strength and injury prevention.
About Exercise
Equipment
Dumbbells
Difficulty
2/5 • Beginner
Primary Muscle Groups
Glutes, Abductors
Secondary Muscles
Hip Flexors
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapGlutes
9/10Glute Medius
Abductors
8/10TFL
Hip Flexors
3/10Iliopsoas
Abs
2/10Transverse Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your side on a mat with legs straight and hips stacked. Place a dumbbell on the outer side of your top thigh near the ankle, holding it in place with your top hand.
- Engage your core to stabilize your torso.
- Exhale and lift your top leg straight up, leading with the heel.
- Raise until your leg is just above parallel to the floor.
- Hold for 1-2 seconds at the top, squeezing the hip.
- Inhale and lower the leg slowly back to start.
- Keep pelvis stable and avoid rotation.
- Switch sides after completing reps.
Coaching Tips
Form Cues
- Stack hips vertically
- Lead with heel
- Keep leg straight
- Squeeze outer hip
- Control the descent
Breathing
Inhale as you lower the leg; exhale as you lift and squeeze at the top. Brace your core throughout.
Tempo
3-1-2
Range of Motion
Lift top leg from straight alignment to just above hip height, about 45 degrees, without tilting pelvis.
Safety
Safety Notes
- Avoid if you have acute hip or lower back pain
- Start with light weight to master form
- Stop if you feel pinching beyond normal tension
- Keep neck neutral, aligned with spine
- Progress weight gradually
Spotting
No spotting needed; this is a unilateral isolation exercise performed independently.
Common Mistakes
- Tilting pelvis forward or back
- Swinging the leg with momentum
- Bending the knee
- Lifting leg too high
- Arching the back
When to Avoid
- Acute hip impingement
- Lower back injuries
- Recent hip surgery
Flexibility Needed
- Adequate hip abduction range
- Shoulder flexion for stable arm position
Build Up First
- Basic core stability
- Familiarity with side-lying position
Also known as
Weighted Side Leg Raise, Dumbbell Lateral Leg Lift, Side Lying Abduction with Weight
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