BMARCHAI Open the free app

bodyweight side lying singlestraight leg abduction

Strengthens hips, glutes

LegsBeginnerStrengthAbduction

At a glance

Muscles workedPrimary: hips / glutes. Secondary: core
Muscle groupLegs
DifficultyBeginner
TypeStrength · Abduction
Sets & reps3 sets × 10-12 reps
Estimated calories burned~30 kcal

How to do it

  1. Step 1: Setup — get into the starting position for bodyweight side lying singlestraight leg abduction.
  2. Step 2: Engage your core and set your posture.
  3. Step 3: Perform the movement with control through the full range.
  4. Step 4: Squeeze the target muscles at the peak of the movement.
  5. Step 5: Return slowly to the start and repeat for the prescribed reps.

Equipment

Coaching tips

Benefits

Strengthens hips, glutes

Common mistakes

Using momentum instead of controlled muscle engagement

Make it harder

Add a pause at the top or increase time under tension

Make it easier

Reduce range of motion or use support

Breathing

Exhale on effort, inhale on return

Build a workout with this exercise

Plan sessions, track your progress and match your meals to your training, free.

Try it free in Bmarchai

More legs exercises

Rocking Calf Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Knee Circles Warm Up Stretch

Beginner · 3 sets × 10-12 each direction

step up Coach Reziel Class 3

Beginner · 3 sets × 10-12 reps

Toe Toucher Warm Up Stretch

Beginner · 3 sets × 10-12 reps

Hand Plank on Wall Moving Calf Raise

Intermediate · 3 sets × 12-15 reps

Kneeling Dumbbell Pull Through

Intermediate · 4 sets × 15 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.