Weighted Lying Hip Abduction

Weighted Lying Hip Abduction

The Weighted Lying Hip Abduction is an effective exercise that targets the glute muscles, specifically the gluteus medius and gluteus minimus. This exercise involves lying on your side and performing controlled hip abduction movements while holding a weighted object. By adding resistance, such as a dumbbell or ankle weights, you can enhance the intensity and challenge your muscles even further. The primary benefit of the Weighted Lying Hip Abduction is strengthening and toning the glute muscles. These muscles play a vital role in maintaining stability and balance during various activities like walking, running, and jumping. Additionally, having strong glutes can help alleviate lower back pain and improve overall athletic performance. This exercise is suitable for individuals of all fitness levels, from beginners to advanced. However, it's essential to start with a light weight and gradually increase the resistance as you build strength and confidence. Proper form is crucial to ensure optimal muscle engagement and prevent injury, so pay attention to keeping your body aligned, avoiding excessive swinging or momentum, and maintaining a controlled pace throughout the movement. Incorporating the Weighted Lying Hip Abduction into your workout routine can bring about noticeable improvements in your glute strength, shape, and overall lower body power. Combine it with other lower body exercises like squats and lunges for a well-rounded lower body workout regimen. Remember to consult with a fitness professional or a trainer to personalize your exercise program and ensure you are performing exercises correctly and safely.


  • Lie on your side with your legs extended straight and a dumbbell resting on top of your top leg, just above the knee.
  • Place your bottom hand on the ground in front of you for support.
  • Keeping your top leg straight, slowly lift it as high as you can while maintaining control and without rotating your hips or back.
  • Pause for a second at the top, squeezing your glutes and outer hip muscles.
  • Lower your leg back down with control, but do not let it touch your bottom leg.
  • Repeat for the desired number of repetitions and then switch sides.
  • Remember to maintain a steady breathing pattern throughout the exercise and to engage your core for stability.

Tips & Tricks

  • Use a comfortable weight that challenges your muscles but allows you to maintain proper form.
  • Engage your core and keep your hips stable throughout the movement.
  • Focus on squeezing your glute muscles as you lift your leg up and control the movement as you lower it down.
  • Ensure your breathing is controlled and steady throughout the exercise.
  • Gradually progress by increasing the weight or resistance to continue challenging your muscles.
  • Perform the exercise in a slow and controlled manner to maximize muscle activation.
  • Consider incorporating variations like side-lying leg lifts or clamshells to target different muscles in the hip area.
  • Incorporate this exercise into a well-rounded lower body workout routine, including exercises for the glutes, quads, and hamstrings.
  • Be mindful of any pain or discomfort and adjust the range of motion or weight accordingly.
  • Stretch and cool down after your workout to increase flexibility and aid in muscle recovery.


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