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.
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
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: 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.
Alternative Exercises
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