Hip Abduction (Bodyweight)
Also called Side-Lying Hip Abduction, Side-Lying Leg Raise, Bodyweight Hip Abduction
How to do it
Lie on one side with the bottom leg bent for support and the top leg straight in line with your torso. Brace your core and lift the top leg from the hip without rolling your pelvis backward, pause while squeezing the outer hip, then lower the leg slowly to the start. Complete the set and repeat on the other side.
Setup
Lie on one side with the head supported, bottom leg bent, and top leg straight in line with the torso. Stack the hips, point the top toes forward, and brace the core to keep the pelvis still.
Where you should feel it
At the outer hip and upper glute of the top leg, with the core and inner thigh helping keep the pelvis stacked. Avoid rolling backward or turning the toes toward the ceiling.
When to use it
Use for equipment-free unilateral outer-hip strength, activation, and side-to-side assessment. Perform 12-25 controlled reps per side.