Side-Lying Hip Abduction Hold

The top of the side-lying leg raise held for time: lying on one side with the top leg lifted and slightly behind the body, loading the glute medius isometrically.

How to do it

1. Lie on one side with the legs stacked and straight, and support the head on the lower arm.
2. Brace the trunk so the torso stays square and does not roll backwards.
3. Lift the top leg to about 30 to 45 degrees, keeping the toes pointing forward.
4. Hold the leg there for the prescribed time, breathing normally.
5. Lower the leg under control and repeat on the other side.

Tips

• Turning the toes towards the ceiling shifts the work to the hip flexor; keep them facing forward.
• Take the leg slightly behind the line of the body to bias the glute medius.
• Rest the top hand on the floor in front of you if balance is the limiting factor.

Muscles

Primary: Abductors, Glutes (medius)