Weighted Lying Hip Abduction
The Weighted Lying Hip Abduction primarily works the Gluteus Medius, with secondary activation of the Gluteus Minimus, Tensor Fasciae Latae. It is a none isolation exercise at intermediate difficulty.
The Weighted Lying Hip Abduction is an intermediate isolation exercise, following a abduction movement pattern. It primarily targets the Gluteus Medius, with secondary engagement of the Gluteus Minimus, Tensor Fasciae Latae. This is a bilateral pushing movement, meaning both sides work together to generate force.
A none isolation push exercise targeting the Gluteus Medius.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Abduction |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Medius |
| Secondary | Gluteus Minimus, Tensor Fasciae Latae |
Muscles Worked
The Gluteus Medius is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Gluteus Minimus, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output.
Primary Muscles
- Primary Muscle Gluteus Medius (glutes)
Secondary Muscles
- Secondary Muscle Gluteus Minimus (glutes)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
How to Perform
Preparation
- Sit on floor or mat with bar, plates loaded on one side.
- Sit on hip with knees bent and place bar on outside of shoe with weight plate(s) positioned beyond foot.
- Holding on to opposite end of bar, lie on side with weighted leg extended out straight and lower leg bent underneath.
Execution
- Raise weighted leg up off ground as high as possible.
- Balance bar on side of foot while holding onto closest side of bar.
- Return to floor and repeat.
- Continue with opposite leg.
Comments
- Do not allow upper hip to fall behind upper hip throughout movement.
- SeeROM CriteriaandSpot Reduction Myth.
Tips & Common Mistakes
- Lead with your heel rather than your toes to maximize hip abductor engagement.
- Avoid leaning your torso to compensate — keep it upright throughout.
- Control the return; don't let the resistance pull you back quickly.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Medius) and can be substituted based on your equipment or variation preferences.
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