Kneeling single leg lamshell
Builds strength and muscle in the glute medius
Glutes & HipsBeginnerStrengthAbduction
At a glance
| Muscles worked | Primary: Glute medius. Secondary: Hip external rotators |
|---|---|
| Muscle group | Glutes & Hips |
| Difficulty | Beginner |
| Type | Strength · Abduction |
| Sets & reps | 3 sets × 15-20 each side |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Set up in the starting position with core braced
- Step 2: Move through the full range with control, targeting the glute medius
- Step 3: Pause briefly and squeeze at the hardest point
- Step 4: Return slowly under control
- Step 5: Complete all reps, then switch sides if single-sided
Equipment
- None (bodyweight) optional
Coaching tips
Benefits
Builds strength and muscle in the glute medius
Common mistakes
Rocking the pelvis instead of moving the hip
Make it harder
Slow the tempo and pause at the top
Make it easier
Reduce the range or use no added load
Breathing
Exhale on effort
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore glutes & hips exercises
Glute Back Hyperextension
Intermediate · 3 sets × 10-12 repsGlute Hip Rotation Kneeling on Abduction Machine
Intermediate · 4 sets × 15 repsHip Opener Rocking Stretch
Beginner · 2 sets × 20sStationary Glute Lunge with 2 Dumbbells
Intermediate · 3 sets × 8-12 each sideModified figure four Pose Hip Abduction with Pulley Strap
Beginner · 3 sets × 10-12 each sideStraight Leg Crossover Kickback
Intermediate · 4 sets × 15 each sideGeneral 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.