Side-Lying Hip Abduction
Beginner · No equipment · Target: gluteus medius, hip abductors
How to do it
- Lie on your side, body in a straight line, legs stacked.
- Lift the top leg toward the ceiling, toes pointing forward (don't let the hip roll back).
- Lower with control.
- Progress: add a resistance band above the knee, or move to a standing/band walk variation.
- Regress: smaller range, fewer reps.
Dosage: 2–3 × 12–15 reps per side
Stop if…
- Hip pinching or pain
- Lower back discomfort
- Pain keeps you awake at night or worsens over days.
Claims & evidence
The best available evidence suggests hip strengthening and traditional knee-based strengthening were equivalent for treatment of patellofemoral pain.
Evidence-basedSources: [pmid-34377715]
Sources
- Is Isolated Hip Strengthening or Traditional Knee-Based Strengthening More Effective in Patients With Patellofemoral Pain Syndrome? A Systematic Review With Meta-analysis — Orthopaedic Journal of Sports Medicine · Study · 2021-01-01 · accessed 2026-10-28