Weighted Lying Hip Abduction Exercise Guide
Exercise Profile
- Target
- Gluteus Medius
- Equipment
- Barbell
- Body Part
- Hips
- Primary Muscle
- Gluteus Medius
- Secondary Muscles
- Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Weighted Side Lying Hip Abduction
How to: Weighted Lying Hip Abduction
- Lie on your side with your legs stacked and extended.
- Hold a barbell against your upper thigh.
- Engage your core and keep your hips stacked.
- Lift your top leg toward the ceiling while keeping it straight.
- Pause at the top for a moment, then slowly lower it back to the starting position.
Common Mistakes
- Allowing the hips to rotate rather than keeping them stable.
- Not lifting the leg high enough to activate the glute.
- Holding the breath during the movement.
Modifications
- Perform without weights for beginners.
- Reduce the range of motion to avoid discomfort.
Tips
- Ensure proper alignment of the hips to avoid strain.
- Do not swing the leg; lift it slowly and with control.
- Engage your core for stability during the movement.
Weighted Lying Hip Abduction Alternatives
Tags
hips
glutes
strength
abduction
barbell
intermediate