BMARCHAI Open the free app

Laying on Side Bodyweight Bent Knee Abduction

Laying on side bodyweight bent knee abduction

LegsBeginnerStrengthAbduction

At a glance

Muscles workedPrimary: Glutes
Muscle groupLegs
DifficultyBeginner
TypeStrength · Abduction
Sets & reps4 sets × 12-15 each side
Estimated calories burned~35 kcal
EquipmentNone needed

How to do it

  1. Step 1: Lie on side
  2. Step 2: Bent knee lift
  3. Step 3: Squeeze glute
  4. Step 4: Lower with control
  5. Step 5: Switch sides

Coaching tips

Benefits

Laying on side bodyweight bent knee abduction

Common mistakes

Rolling hips

Make it harder

Slower tempo

Make it easier

Clamshell

Breathing

Exhale abducting

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

Seated Single Leg Hamstring Stretch

Beginner · 3 sets × 10 seconds

Single Leg Leg Press

Intermediate · 4 sets × 8-12 each leg

Seated Between the Knee Hamstring Back Stretch

Beginner · 30 seconds

Single Leg Frog Pump off Incline Bench

Advanced · 3 sets × 10-12 reps

Front Hold Dumbbell Good Mornings

Intermediate · 4 sets × 20 reps

Squat to Goodmorning with a Resistance Band

Intermediate · 3 sets × 8-10 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.