Dumbbell Lying Hip Abduction
The Dumbbell Lying Hip Abduction primarily works the Gluteus Medius, with secondary activation of the Gluteus Minimus, Tensor Fasciae Latae. It is a dumbbell isolation exercise at intermediate difficulty.
A dumbbell isolation push exercise targeting the Gluteus Medius.
| Equipment | Dumbbell |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Medius |
| Secondary | Gluteus Minimus, Tensor Fasciae Latae |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Medius (glutes)
Secondary Muscles
- Secondary Muscle Gluteus Minimus (glutes)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Instructions
- Preparation: Lie on side on floor or mat. Extend top leg down straight and position lower leg back underneath. Grasping dumbbell with hand of arm furthest from floor, position dumbbell as low as possible on top side of thigh. Execution: Raise weighted leg up off ground as high as possible, keeping dumbbell positioned on side of upper thigh. Return to leg to floor and repeat. Repeat and continue with opposite leg. Comments: Keep upper hip directly above lower hip throughout movement. SeeROM CriteriaandSpot Reduction Myth.
Alternative Exercises
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